3X/ Station – Round 1 (30 Work/ 10 Rest) Round 2 (40 Work/ 10 Rest) Round 3 (50 Work/ 10 Rest)
Ropes
Double Slams
Plank Hold
Plank Hop Out Slam
Balls
Toe Taps
Side Wall Ball (R)
Side Wall Ball (L)
Bikes
Moderate
Flutter Kicks
Sprint
Dumbbells/ Bodyweight
Hit the deck (10 quick feet + drop)
Bear Crawl Shoulder Tap/ Knee Tap
2 Squat Jumps + 10 Squat Punches
Finisher: Coaches Choice