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Warm Up: 

• 200m Row 

• 100 Jump Rope 

• 50 Plank shoulder taps 

• 25 Lat Overs 

• 12 Glute Bridge 

• 6 Burpee 

Performance: 3-4 rounds; Superset 

• Sled Pull (walking Backwards) 

• Prowler Push Down and Back AHAP 

• 5/5 DB Suitcase walking lunge 

EMOM x 15 Minutes

1. 10 Burpees 

2. 12 Db Thrusters 

3. Suicide run 

Fitness: 5 Rounds or AMRAP 20 minutes 

• 8 Calories 

• 12 Ball Slam 

• 16 Walking Lunges  

• 20 Mountain Climbers 

• 24 Jump Rope

Cashout: 3 sets 

• 15 Band Pull Aparts 

• 15 banded goodmorning 

• :45 weighted or reg plank holds