Warm Up:  Half Tabata (4 rounds @ each) 

• Jump Rope 

• Single Arm Plank 

• Sit Up 

• Walking lunge 

Performance: 
3 rounds 
:30 Hanging L-Sit/ Knee tuck 
2 wall walks 

Fitness: 3 Rounds 

30 sec hanging knee tuck or boat position (top of a tuck up) 
30 second weighted wall sit

Four Tabatas: Performance/Fitness

8 Rounds Alternating movements 20 sec on 10 sec off  (4 minutes @ each station)

• Db Push Press; Hollow hold

  *rest 1 minute 

Db Front Squat; Mountain Climbers
*rest 1 minute

DB/Kb Deadlift; Push Up plank
*rest 1 minute

DB Burpee/ DB Sit Up

Cashout: 2 sets
30 banded Tricep pull down
20 Med Ball Russian Twist
10 BB Curl