A. Warm-Up 

40-30-20-10

Jumping Jacks 

Walk-Outs (seconds)

Mt. Climbers 

Air Squats (seconds)

Station 1 – 10:00 AMRAP 

20 Reps of Each Exercise: 

Slam Balls 

Lateral Hop over Ball 

Russian Twists 

Shoulder Taps 

Station 2 – 10:00 AMRAP 

20/15/10/5 Calorie Bike 

5/10/15/20 TRX Rows 

Station 3 – 10:00 AMRAP 

40 Battle Rope Slams 

10 Push-Ups