Warm Up: 

• 400m Row 

• 1 Min Jump Rope 

• 200m Jog 

• :30 Plank 

• Prowler down and back 

• :20 Hollow hold 

Performance: Box Squat 5-5-5-5-5
*Build over the course,
Complete 5 Strict Pull Ups + 5 Push Ups Between sets 

For Time: 3 rounds 

• 400m run

• 20 Russian swings 

Then straight into….. 

3 rounds 

• 20/15 calories bike

• 15 t2b  

• 10 burpee 

Fitness:  Db Front/ Goblet Squat 
5-5-5-5-5
Complete 5 ring row and 5 push ups between sets: 

3 Rounds: 1:00 Stations
:20 Transition b/t Stations 
1:00 Rest b/t Rounds 

1. Med Ball Walking Lunge

2. Russian Twist

3. Med Ball Press

4. Flutter Kicks