Warm Up: 

1. Jump Rope 

2. Air Squat 

3. Med Ball Curl and Press 

4. Flutters 

5. Single Leg Glute Bridge 

Performance: 4 Rounds

• 5 Front Squat 135/95

• 7 Chin up 

• 10 Bent Row 
  *rest 1 minute 

Fitness: 

• 5 Db Squat 

• 7 Ring Row or Pull downs (chin up grip) 

• 10 Bent Row 

EMOM x 20 Minutes 
*start each minute with 3 up downs 

1. 10/8 cal 

2. Prowler Push 

3. 15 sit ups 

4)  15 Ball Slams 

5) Rest 

Cashout: Friday Special