Warm Up: AMRAP 7 Min 

• 10 lat Overs 

• 10 Air Squat 

• 30 sec palio chair 

• 30 jump rope 

• 1 prowler push 

Performance:  5 x 5 Back Squats 
*Build to a heavy 5 
** Hit 5 reps @ that weight EMOM for 5 Min

Fitness:  3 Rounds 

• 5/5 Step Up With Curl 

• 10 Bench Dips 

• 15 Banded Tri Pull downs 

Performance/ Fitness 
Every 4:00 for 16:00 

• 20 Lunges (in place) 

• 15 Kb Swing 

• 10 HR Push Ups 

• 250/200m Row

Core Accessory: 3 sets: 

• 10 Hollow Rocks or Tuck ups (slow and under control) 

• 20 heel taps (over kb or db) 

• 30 plank shoulder tap