EMOM: 

1. 200m Run 
2. Jump Rope 
3. 10/7 Cal Bike 
4. Plank 
5. Step Ups 

Performance:  Work up to a heavy 10 set
3 x 10:  same weight across 

Back rack step ups 5/5
Superset with...
5 Ring Pull Ups (tempo)

50-35-20

• Cal Row 
• OH Plate Lunges  (45/25) 
• Sit ups 

Fitness: 3 Rounds

• 500m Row 
• 21 Plate Ground to OH 
• 12 DB Renegade Rows

Cashout:  Friday Special