Fitness
A. Push press-
4×3-5, 20×0 tempo, Build if needed, Rest 2 minutes

B. For max reps/calories:
2 sets:
2 Minutes- Bike calories
Rest 2 Minutes
2 Minutes- Burpee Box Step-Overs, tough
Rest 2 minutes
2 Minutes- Row calories
Rest 2 minutes
2 Minutes- Single unders or Double unders

Performance
A. Push press-
4×3-5, 20×0 tempo, build each set, Rest 2 minutes

B. For max reps/calories:
2 sets:
2 Minutes- Bike calories
Rest 2 Minutes
2 Minutes- Burpee Box Jump-Overs (24”/20″)
Rest 2 minutes
2 Minutes- Row calories
Rest 2 minutes
2 Minutes- Double unders