A. Warm-Up 

3 Rounds of: 

30 Jump Rope Singles + 5 Walk Outs + :30 High Plank + 20 Shoulder Taps 

1B. Strength 

Every 2:00 for 10:00 (5 Sets) 

Bench Press x 5-5-5-5-5

2B. Fitness 

For 10:00 Work Through the following; 

10 Push-Ups 

5 Kettlebell Windmills/side 

1:00 Wall Sit 

C. Conditioning 

Every 4:00 for 16:00 (4 Sets) 

400 Meter Run 

10 Pull-Ups 

*sub is 20/15 Calorie Bike 

Level 1

300 Meter Run + 10 TRX Rows 

Level 2/Masters 

Banded Pull-Up or lower volume pullup 

Level 3

As Written