Warm Up:  400m Jog or Down and Backs

2 Rounds: 

• 10/10 Front/ lat delt raise 
• 20 Pass Thru 
• 20 Band Press 

Performance:  

4 Rounds: 

• DB Bench Press 7 - 10 Reps 
• Superset W/ 
• 5 Strict Pull ups (3/2/1 on way down) 

EMOM x 16

Minute 1: 15/12 Calorie Row

Minute 2: 20 KB Swings 70/53 

Minute 3: 12/8+ Calorie Bike

Minute 4: 8 TTB

Fitness: 

4 Rounds: 

• 10 Db Floor Press (elevate feet optional) 
• 10 Ring Row/ Lat Pull down 

4 Rounds: 

• 10 Cal Row 
• 20 Kb Swing 
• 7 Cal Bike 
• 10 Hanging Knee raise or 20 In and Outs 

Cashout:  Coaches Choice