Warm Up

EMOM:  

1) 200m Run 

2) Jump Rope 

3) Plank (30 sec pillar/ 30 sec push up) 

4) Flutter kicks 

5) Farmer carry (light) 

Performance: 

3 Press + 3 Push Press + 3 Push Jerk

--Build Over the course of the 5 sets

Minutes

1-5) 10-15 t2b/ Knee to elbow [goal is to be unbroken]

6-10) 10 burpees 

11-15) 10/7 calorie Sprint bike [should take less than :20]

Fitness: 
3 sets for load
8 Arnold Press
*rest 30 seconds
1 minute wall sit
*rest 30 seconds
20 v - ups
*add weight to wallsit if possible

3 Rounds for max reps: 

• 1 minute max rep wall ball
• Rest 30 seconds 
• 1 minute max ball slam 
• rest 30 seconds 
• 1 minute max cal row

Score = reps and cals