Warm Up:  400m or down and backs 

3 min of cardio shooters choice: 
Jump rope/ Step Up/ JJ/ Skater/ Hollow Hold 

Performance: AMRAP 8 minutes (Set 1) Total Reps

• 10 t2b
• 15/10 Calories Bike

-Rest 2:00

AMRAP 8 minutes (Set 2) total reps

• 5 Atomic Burpee 
• 200m Run (=1 rep)

-Rest 2:00

AMRAP 8 minutes (Set 3) Total Reps

• 20 DB Snatch
• 20/15 Calorie Row

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Fitness: 4 Rounds

• 12 BB/ Db Step Ups (6/6) *add weight as you go
• :20 Battle Rope
• Prowler 2 way
• :20 Battle Rope

21 - 15 - 9

• Thruster 
• Med Ball Sit Up 
• Calorie

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Strength: 

• Deadlift = 5 x 5

• Dead Rows = 3 x 5

• Seated Low Rows = 4 x 12

• Barbell 21’s (7 curls to 90 degrees, 7 above 90 degrees then 7 full) x 3 rounds