Warm Up:  

Down and Backs: 

• 30 band pull aparts 
• 10/10 front/lat delt raise 
• 1 minute bike @ conversational pace 

Performance:  

3 Rounds:

• -Seated Filly Press 5/5
• -10 t2b
• -30 Double Unders

Fitness:  3 rounds

• 10 Floor press w/ feet elevated 
• 10 tuck ups 
• 50 jump rope 

21-15-9

• Db Push Press 
• Ring rows 
• Ball Slam  
• 200m run between sets

3 sets (with a partner) 

• 10 partner leg tosses  (hanging from bar or laying on ground) 
• :20 weighted hollow holds