Warm Up: EMOM:

1) 200m Jog

2) Jump Rope

3) Plank (any variation)

4) Prowler Push down and back

5) Single Leg Glute Bridge (30 sec each side)

8-8-6-6-4-4

• Db Bench

• Double DB Bent Row

• GHD or Med ball sit ups
  *attempt to add weight to last week DB Bench

3 Rounds for time:

• Run/Row 400m

• 10 Ball Slam 50/30

• 20 Push Ups

Cashout: 3 rounds
7 second levels
20 ab moves of your choice between rounds

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Strength Training
Back Squat = 5 x 3
Pause Squat = 3 x 5 (3 sec hold at bottom)
Hamstring Curl (GHD Machine or HamCurl Machine) 3 x 10
Barbell Calf Raises = 3 x rep out