Warm Up: 

1. 200m 

2. Jump Rope 

3. Banded Good Morning 

4. Prowler Push 

5. Walking Curls (grab light dumbbells and walk while doing curls) 

Performance: 5 Sets:

• 4 wide grip pull up 

• 3 Pull Ups 

• 2 Chin ups 

-rest one minute between sets-

1 Round for time: 

• 800m Run 

• 50 Lateral Overs 

• 40 Ball Slams 

• 30 DB Front Squat 

• 20 Burpees 

• 10 Box Jumps

Fitness: 

• 30 Ball Slams 

• 30 Sit Ups 

• 30 Ring Rows 

• 30 Cal 

*Repeat at 20 reps each and again at 10 reps. 

Cashout:  Friday Special