Warm Up:  AMRAP 7 

• 10 Step Up 

• 10 Air Squat  

• 20 Rope Slams 

• 20 PVC Pass Thru 

• Lateral Band Walk 

Performance: Build to a heavy 5 Push Press 
For 3 Rounds Superset 

• 5 Push Press 

• 7 Db Front Raise 

• 10 Chin Up 
  *rest as needed between sets 

Fitness: 3-4 sets 

• 5 Arnold Press 

• 7 Front Delt Plate Raise (10lb) 

• 10 Ring Row 

Performance/Fitness
AMRAP 15 Minutes: 

2-4-6-8-10-12…

• Calorie  

• Db Thruster (30/20)  

• Sit Up

Cashout: 2 sets 

• 10 Reverse Crunch 

• :20 Hollow 

• :30 plank 

• 40 flutters 

• :50 KB Front Rack carry or Med Ball