Warm Up: 

• 200m 

• 1 Minute Wall Sit

• 30 sec hollow hold 

• 15 GLute Bridge 

• 10 Bird dogs 

Performance:  For Time: 
Buy In: 50/ 40 cal row 

21-15-9 
Handstand Push up / Ring Push Ups 
Ring Dips 
Pull ups 

Cashout: 50/ 40 cal bike 

Fitness:  4 roundsfor time:

• 10 calories 

• 20 step ups 

• 10 Burpees 

• 20 Ball slam 

• 50 Jump Rope  

*Rest 2 minutes between rounds
*Goal is same time each round 

Cashout: 3 x 12-15 for quality
Bicep Curl
Tricep kickback
V- Up or Toe Touches