Warm Up: 7 Min AMRAP:

• 10 Step Up

• 20 Plank Taps

• 30 Sec Palio Chair

• Lateral Band walk

• Prowler Push (light)

Performance:
3 x 10 BB Back Rack Lunges (5/5)
Superset W/
5 Strict Pull Ups (add pause or slow reps down if possible)
*build to a moderate load for lunges

EMOM x 20 Minutes

• 10/8 Cal Bike

• 10 Thruster (75/45)
  * find a sustainable pace on bike and the barbell

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Fitness:
Buy In: 20/15 Cal

5 Rounds for time:

• 12 DB Thruster

• 10 Sit ups

• 8 Ring Rows

• 6 Burpees

Cash Out: 20/15 Cal
*score is total time counting buy in and cash out

Cashout: 2 Rounds

• 10/10 Side Oblique bends

• 30 second weighted flutter kick

• 10 Superman

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Strength Training:

• Bench Press = 5 x 3

• Pause Bench = 3 x 5 (3 sec hold at bottom)

• Close Grip DB Bench = 3 x 10

• Cable Triceps Pushdown = 3 x 25