Warm Up:  1 Minute Each Movement

• 200m Jog
• Jump Rope 
• Body Weight lunge 
• Light Prowler Push 
• Lateral Band walk 

Performance:  Build to a heavy 5 Rep Back Squat

EMOM 5: 3 reps @ heavy five rep

3 Rounds for time: 

• 20/15 Calories Row
• 15 Wall Balls
• 15/10 HR Push Up

Fitness: 
3 Sets

• Run 400m/ Row 400m/ Bike 20/15 Cal 
• 21 Db Squats 
• 15 Ring Rows
  *alternate run/ row bike

Shredded Core: 
5 sets

• 5 strict toes to bar/ Knee to elbow 
• 10 V-Ups 
• 15 Weighted Russian Twist 
• 20 Weighted Flutter Kicks
  -rest as needed between sets- 
  *Russian twist and flutter kicks hold plate or DB   
  **scale moves as needed