Warm Up:  2 rounds: 

• 100 Jump Rope 
• prowler push down and back (light) 
• Lateral Band walk down and back 

Performance:  Prep for squats

• Front Squats  5 sets x 3 reps 
• Work up to a heavy 3. 
• Hits 3 reps OTM for 5 Min 

For Time: 

30-20-10
Cal Bike
20-15-10
Front Squat (75/55)
15-10-5
Chin Up 

Fitness:  Work way down and back up

• 400m Run/Row 
• 30 Weighted Step ups 
• 20 Wall Ball 
• 10 Ball slams 
• 5 Burpee 
• 10 ring Row 
• 20 Floor Press 
• 30 Russian Twist 
• .4 bike 

Cashout  Coaches Choice