Warm Up: 

• 400m Jog 
• 200 Jump Rope 
• 100m Farmer carry (down and Back) 
• 50sec palio chair 
• 25 Superman 
• 12 push up 
• Prowler push down and back 

Performance:  
Front Squat: Work up to a heavy 2 set 

For Time: 15-12-9-12-15

• Cal Bike 
• Front Squat  115/85 
• Push Press  115/85

Fitness: 30 sec on; 30 sec off for 7 Rounds (21 minutes) 

• Air Squats/ Lateral Overs (alternate) 
• Ball slam/ Kb Swing (alternate) 
• Row

Cashout: Coaches Choice