Warm Up: 400m or down and backs 

1 Round: 

• 20 Band Pull Aparts 

• 20 Pass Thru

• 20 Sit Up 

• :20 Palio Chair 

Performance: 3 Rounds
2:00 stations
No Rest b/t Stations
2:00 Rest b/t Rounds

Station 1
30/20 Cal Bike

Station 2
1:00 Plank 
1:00 Burpees

Station 3
400m Run 

Station 4
1:00 Plank
1:00 Wall Balls

Fitness: Complete 2-3 rounds (25 Min Cap) 

• 12/10 Cal Bike 

• 1:00 Plank 

• 1:00 Burpee/ Thruster or Rope Slam 

• 400m

• 1:00 Flutters 

• 1:00 Wall Ball 

*rest as needed between sets