Warm Up: 

• 200m Row 

• 10/7 Cal bIke 

3 Min AMRAP: 20 Sec Palio Chair; 10 Air Squats; 10 Push Ups, 10 Superman 

Performance: Back Squat: 5/3/1 
*attempt to set 1RM Back Squat 

Every 5 minutes, for 30 minutes: 

• 10 Pull-Ups

• 15 Toes to Bar/ Knee to Elbow 

• 20 Push-Ups

• 25 Wall Ball Shots (20/14 lbs to 10′)

Fitness: 4 sets 

• 5 BB or KB Deadlift High Pull 

• 7/7 Chainsaw 

• 10 Hammer Curls 

5 sets:   

• 10 Lat Pull down/ Ring Row 

• 15 Knee to elbow 

• 20 Push Up/ Incline Bench 

• 25 Air Squats

Core Cashout: 2-3 Sets 

• 5 v up 

• 10 Tuck up 

• 15 R twist 

• 20 Flutters