Warm Up: 

EMOM: 

1. 10/7 Cal Bike 
2. Lateral overs 
3. Sit ups
4. Hollow Hold  
5. Jump Rope  

KB Front Rack Lunge
3 sets AHAP
20 yards Double Kb Front rack walking lunges

AMRAP x 20 Minutes 

• 10 DB Step ups 
• 50’ Gun Walk (45/25) 
• 10 hanging knee raises 
• 10 Db Renegade rows 

*gun walk is a plate hold with arms bent and plate held away from the body.  Walk holding the plate in this static position

CORE WORK:
5 rounds: 5 second levels