Warm Up: 2 Rounds  

• 200m 

• :60 Jump Rope 

• 50 sec Plank 

Performance: 3 Rounds for time: 

• 400m

• 10 DB Power Cleans 

• 20 Box Jumps 

• 30 Wall Balls 

• 40 Mountain Climbers 

• 50 Double Unders/ 100 Single Unders

Fitness: 3 Rounds

• 400m

• 10 Db Curl and Press 

• 20 Step Ups 

• 30 Air Squats 

• 40 Mountain Climbers 

• 50 Jump rope