Warm Up:
200m 
100 Jump Rope
50 Plank Taps 
25 Rope Slams 

2 sets: 
7/7 single leg Glute Bridge
10 Push Ups 

3 sets: 
20yd Db Suitcase carry lunge
10/10 Single DB Front Rack Step Ups (24/20) 
*Scale lunges as needed 

3 sets for quality 

• 2:00 Bike, Run, Row (goal = 400m or 25/18 cal bike) 

• 1:00 Kb Swing (goal = 30 reps) 

• 1:00 Static Hold

• 2:00 Bike,run.row 

• 1:00 Tall Box Body Weight Step Up 

• 1:00 Static Hold 

-Rest 1:00 between sets- 

*Static Hold Options 

• Wall Sit or Squat Hold 

• Any Plank Variation 

• Hollow Hold 

• Chin Above Bar Hang 

• Handstand Hold 
  *or any other static hold position