Warm Up:  

Down and Backs

*prep to squat 

Performance:  
Back squat: Work up to a heavy 2

Every minute for 5 minutes 

• 2 back squats 
• *even loading across all sets
• *max reps last set 

2 rounds for time: 

• 2:00 max distance row, bike 
• 60 single under 
• 30 wall ball 
• 20 knee to elbow 
• 1 minute weighted plank (45/25) 
• *rest 2 minutes    
• Score = calories and time

Fitness: 
3 sets NFT
10 DB Suitcase carry lunge
 5  Db Front Squats 

AMRAP 15 minutes: 

• 12 step up 
• 10 wall ball
• 8 ring row  
• 30 sec plank 
•  

Cashout:  ABS Coaches choice