Basic & Performance

Cash in…4x 200 30 sec rest…get faster every time

Three sets of:

• Weighted Pull-Ups x 2-3 reps (A=pull ups B = weighted with a band C = ring rows)
• Rest 30 seconds
• Strict Pull-Ups x Max reps (A= banded pull ups B = ring rows C= push ups)
• Rest 3 minutes

Four sets for max calories/reps of:

• 60 seconds of Bike for Calories
• Rest 60 seconds
• 60 seconds of Rowing for Calories
• Rest 60 seconds
• 60 seconds of Burpee Box Jump-Overs (24″/20″)
• Rest 60 seconds

Tabata: Sit ups

Tabata: Russian twists (KB)