Fitness
3 sets for reps
90 sec Pull up progressions
30 sec Rest
90 sec Burpees
30 sec Rest
90 sec Russian KB swings
30 sec Rest
90 sec Plank
30 sec Rest
Performance and Sport
E2MO2M x 12
1-5-9 = 20 calorie Airdyne
2-6-10 = 25 Box jumps
3-7-11 = 20 calorie ski erg
4-8-12 = HS Progressions
