Warm Up: 7 Min AMRAP
10/7 Calorie
50 Jump Rope
:30 Farmers Carry
10 Banded Or DB Good Morning
Performance:
Buy In - 800m Run or 1.5 Mile Bike
-50-40-30-20-10
Double Under (Double Reps for Jump Rope)
Sit Up
Prowler Push Down and Back Between Sets
Buy Out - 800m Run or 1.5 Mile Bike (opposite of buy in)
Fitness: 3 Rounds For Time
400m Run/Row
30 Mountain Climbers
20 Slam Balls
10 DB Strict Press or Bench Press
Cashout:
21-15-9
V-up/Tuck Up
Russin Twist
*30 Ankle Biters Between sets