Warm Up: 30 sec each ( 2 sets)
Jump Rope
Flutter
Step Up/ Air Squat

Performance: 3 sets
50’ Db Front Rack Lunges
rest one minute between sets

AMRAP x 20 Minutes
400m Run
40 Sit Ups
40/30 Cal Bike
20 Bench Press (135/85)
1:00 Plank
*start back at top and go until 20 minutes is up

Fitness: 3 sets

10 Walking lunges
10/10 Palof Press
10 Lat Pull Down


AMRAP x 20 Minutes

60 sec Row
50 Sec Plank
40 seconds Lunge or Step Up
30 Plate Ground to overhead
20 Sit Up
10 Glute Bridge

Cashout: 21-15-9
Bicep Curl
Tricep ’ Pull Down
:30 Farmers Carry B/T sets