| Workout 1: 8 min Cap |
| 10-9-8-7-6-5-4-3-2-1 |
| DB Snatch |
| Sit-ups |
| Every minute on the minute 20 jump rope Singles or doubles |
| **Once the work is done, you must still jump rope every minute until |
| time is up! |
| Workout 2: 3 RDS NFT 8-10 mins |
| Seated Press x 12 |
| Banded high pulls (band under feet) x20 |
| Single arm palm plank (other hand is touching opposite shoulder to ensure shoulders stay level to floor) x :30 each side |
| Cash Out: |
| 100 Squat pulses for time |