Warm Up: 

• 200m 
• 20 walking lunges 
• 15 hand release push ups 
• 50 jump rope 
• 20 sec right side star plank 
• 20 sec left side star plank 
• 50 sec plank on elbows

Performance:  Overhead Squat
15:00 to build to a heavy 3 rep OHS 

3 Rounds/ 1 Min rest between rounds of.. 

AMRAP x 4 minutes

3-6-9-12-15 and so on…

OH Squat (95/55) 
T2B or hanging knee raise
 

-rest one minute between rounds- 
*pick up where you left off each round

Fitness:  

EMOM 20 Minutes

1) 10/7 Cal 

2) 15 sit ups 

3) 15 Ring Rows 

4) 10/7 Burpee 

5) Prowler Push Down and Back 

* scale reps as needed to keep on pace* 

Finisher: 

3 Sets

• 30 sec weighted hollow body flutter kicks  (hold weight over chest)
• 10 tuck ups 
• 5 V Ups