1.   WARMUP X3
12 face pulls
20 squats
20 mtn climbers

2.   PARTNER DROPSET 25 MIN MAX. 10-1  PARTNER A 10 REPS OF A  PARTNER B COMPLETE B UNTIL A IS DONE. SWITCH. THEN 9….8…7…. BETWEEN ROUNDS 4 EACH ALTERNATING 5 CAL SPRINTS BIKE

A.     Mtn climbers (per leg)

B.     Tuck jumps

                i.         Plank jacks

              ii.         180 squat jumps

1.     High knees w medball

2.     Bicycle crunch

a.     Burps

b.     Lateral hurdle hops

                            i.      Box jumps

                           ii.      Side Shuffle

3.   STRENGTH  3 ROUNDS
8 / leg goblet split squats
60 sec weighted plank
8 pull-ups

4.   FINISHER
10 cal bike
5 ring  pull-ups
10 pushups
15 squats