Warm Up: 
200m
100 Jump Rope 

21-15-9
Rope Slam
Lat Over
Bench Dip 
*Lateral Band Walk or shuffle Between sets 

Performance: 4 sets Building
DB Suitcase 5/5 Lunge Into Step up
*5 Chin Up and 10 Push Up between Sets 

1 Round 
3:00 Stations 
1:00 Rest b/t Stations 

Station 1 
2:00 Max Distance Row 
1:00 Max Burpees over Rower 

Station 2 
400m Run 

Station 3
2:00 Max Distance Bike 
1:00 Max Ball Slams 

Station 4 
400m Run

Fitness: 3 sets: 
10yd Walking Lunge
15 Russian Twist 
:20 Plank Hold 

3 Rounds 
2:00 Stations 
No Rest b/t Stations 
1:00 Rest b/t Rounds 

Station 1
1:00 Db Push Press/ Floor Press 
1:00 Step Up 

Station 2 
Max Cal Row 

Station 3 
1:00 Db Snatch 
1:00 Sit Ups 

Station 4 
200m Run or Moderate pace bike