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Warm Up: 

• 200m or Down and Backs 

• 3 Rounds:

• 10 Ball Slam deadlift 

• 10 Ball Slam Push Press 

• 10 Sizzor Jump on Slam Ball 

• 10 Plank Slam Ball Touch*

*place ball out in front of you, while holding a plank reach out and touch the ball

Performance: Complete 1 round every 4 minutes for 16 minutes 

• 10 deadlift (155/125) 

• 10 Bar facing Burpee 

• 10 Cal Assault Bike 

• 10 Wall Ball 

Fitness: 

EMOM 9 or 3 rounds 

1. 200/150m Row  

2. Prowler Push Down and Back 

3. 12-15 Ring Rows 

Rest 1 Minute 

EMOM x 9 or 3 rounds 

1. 10 Step up W/ curl

2. 20 Bench Dip 

3. 10/7 Burpees 

Core Cashout: 

• 1 Round of 7 second levels 

• 10 GHD/ elevated sit ups 

• 10/10 Tea Pots (side oblique dips)