Warm Up: 30 sec each move (2 Rounds) 

• Step Up/ Air Squat 

• Jump Rope

• Overhead med ball carry

• Prowler Down and back

Every :45 for 10 Sets
3 Back Squats
*Increase weight every other round. Keep weight moderate heavy.

AMRAP X 15 Minutes

• 200m 

• 14 DB Push Press

• 14 DB Front Rack Alt. Lunges

• 20 Ball Slams

• 20 Alt Step Ups (24/20)  

3 rounds: 
7 second levels 
10 Superman between sets