50 on/ 10 off – 4X Rounds 

Ropes 

Slams 

Sprinter Sit Ups 

Bodyweight 

1 burpee 3 squat jumps  

Alt Jackknives 

Jump Ropes 

Jump rope 

Side Plank 5 Hip Dips/ 5 Leg lifts (Alt Rounds) 

Dumbbells/ KB 

High to low swing 

Thread the Needle (Alt Rounds) 

Finisher – Coache’s Choice