Warm Up: 200m or down and backs 
2 rounds: 

• 20 rope slam 

• 20 sec plank 

• 10 sit up 

• 10 Glute Bridge 

3 x 10 Heavy Db Step ups Front rack hold (5/5)

superset with

3x 10 med Ball Squats (wrapping arms around med ball at chest level)

Performance: 
Perform Three   5-minute rounds for max reps at each station:

From 0:00-2:00, 400 meters then Jump Rope 
From 2:00-3:00, Push Ups 
From 3:00-4:00, pull-ups
From 4:00-5:00, 30/ 20lb. dumbbell hang squat cleans
*Rest 3 minutes between rounds.
Score is total reps: Including jump rope 

Fitness: 
Perform Three 5-minute rounds for max reps at each station:

From 0:00-2:00, 300m then Jump rope 
From 2:00-3:00, 30/ 20 dumbbell push press
From 3:00-4:00, ring row 
From 4:00-5:00, 30/ 20lb. dumbbell Lunges
Rest 3 minutes between rounds.