Warm Up: 

• 400m Jog 
• 200m Row 
• 10 Cal Bike 

5 min EMOM…..
12 DB Thrusters

5 Min EMOM…
10 chin ups or heavy rows  

5 min EMOM…..
16 DB Lunges

5 min EMOM…..
20 Bench Dips 

5 min EMOM…
20 Jumping Squats

*rest one minute between stations 

Cashout:  Coaches Choice 

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Strength Training:

• Deadlift = 5 x 3

• Seated Low Row = 4 x 8

• Face Pulls = 3 x 12

• Hammer Curls = 3 x Rep