Warm Up:  
Down and Backs

3 sets

• 10 Ring Rows (Horizontal)
• 10/10 Side Pillar Hip Drop
• 20 band pull aparts 
• Lat Band Walk 

Performance: 

15-12-9-6-3 reps for time of:

• Dumbbell hang clean and jerks
• Weighted pull-ups

Fitness:  
3 Rounds…..

• 100m Run/ row (5cal bike) 
• 20 Wall ball
• 200m Run/row (10 cal bike) 
• 20 Ball Slam 
• 300m Run/Row (15 cal bike) 
• 20 Sit Ups w/Ball

Friday Night Pump:  Tri’s, Bi’s, and Core