Warm Up: EMOM 6: 

1. Down and Backs 

2. Jump Rope 

3. Prowler Push 

4. Single Arm Plank or Plank Taps 

5. Palio Chair 

Performance: prep to squat 
Back Squat 15-12-9-6
*Add weight as you work down in reps

Complete in between sets

• 20 Hollow Rocks

• 6 Box Jumps

5 rounds 

• 14 American Swings

• 7 Burpee Clap Push Up 

• Max Strict Pull Ups
  :60 Rest 

Fitness: 
4 Rounds: 

• 5 Db Squats 

• 7 Ring Row 

• 10 Tuck Ups

Workout --- 3 Rounds 1:00 Stations
*:20 transition b/t Stations / 1:00 rest b/t Rounds

Station1: Max Step-ups

Station2: Max MB Push Press

Station3: Max Cal Row

Station4: Max MB Sit ups

Station 5: Walking Lunge W/ Db Curl 

Cashout: 100 crunches