Warm Up:  1 minute each 

• Step Up 

• Jump Rope 

• Plank shoulder taps 

• Flutters 

• Air Squat (add band around knees)

Performance:  Back Squat 4-4-4-4-4
*In between sets Complete 
2-5 Strict Vertical Pulls

21-15-9 

• DB Thruster 30/20

• T2B

• Prowler push down and back between sets

Fitness: 3 Rounds: 

• 5 Db Front Squats

• 7/7 chainsaw 

• 10 Tricep pull downs 

3 ROUNDS FOR TIME

• 21/18 Calorie

• 15 Plate Ground to Overhead

• 9 Burpees

Cashout:  Friday Special