Warm up 

Workout 1 – Thunderstruck box shuffle

Workout 2 – AMRAP – 12 Mins – Weights area

• 12 Pull up (Jump Pull ups with slow negative OR Assisted with Band)
• 12 Box Jumps
• 12 Box Dips
• 12 Squat to Reverse Lunge

Workout 3 – AMRAP – 10 Mins 

• 15 Ball Pass Push Up
• 15 Slam Balls
• 15/Side Lunge and Twists 

Workout 4 – 10 Mins Circuit (WOD – Complete sprint then 21 reps, sprint then 15 reps, sprint then 9 reps – if finished early pyramid back up to 21)

• 30 Cals Sprint on Rower / AD Bike

21-15-9

• Sit Ups
• Shoulder Taps (per side)
• Bike Crunches (per side)

Traverse Wall

Stretch