Warm Up: 

Down and Backs or 400m 

2 Rounds: 

• Lateral Band Walk 
• 20 Banded Goodmornings 
• 10 High Step Up 

Performance: AMRAP 21 Minutes

• 21 AbMat Sit Ups 
• 15 Jumping Medball Squats (20/14) 
• 7 Deadlifts 185/125 

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Fitness: AMRAP 21 Minutes

• 21 sit ups 
• 15 air squats 
• 7 Kb deadlift 

Cashout: 

3 sets: 
:30 Row for max Calorie
:30 Rest 

-rest 2 minutes or as needed - 

3 sets
:30 Max KB Swings
:30 Rest

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    Strength Training

• Standing Barbell Strict Press - 5 - 5 - 5

• Push Press (Start with your last set of 5 on Strict) - 5 -5 - 5

• Barbell Upright Row = 3 x 8

• Seated Dumbbell Lateral Raise = 3 x Rep