Fitness and Performance

1. For Time
200-Lunges
150/100-Pushups
100-Backward Lunges

2. 6 rounds
5-Plank Tucks
15 Sec Plank Hold
5-Plank Tucks
15 Sec Plank Hold
5-Plank Tucks
15 sec Plank Holds
(goal is keep rounds unbroken. as you fatigue rest longer between rounds. scale reps and sec of hold if needed. For plank tucks set rings up about 10″ off floor. put feet in rings. start in pushup plank position with feet in rings and hands on floor. pull knees into chest and then return to pushup plank. thats 1 rep)