Warm Up: 400m Row 

EMOM x 8 Minutes 
Min 1 - :30 Bent Over Row/ :30 Plank 

Min 2 - : 30 Jump Rope/ :30 Push Up

3 Sets
7 Wide Grip Pull ups or Pull Downs 
10/10 Chain Saw 
20 Banded Tricep Pull Downs

Performance: EMOM x 12 Minutes 

1. 15/12 Cal Bike

2. 15 Burpee

3. 20 Kb Swing

Fitness: 1 Round 
4:00 Stations 
1:00 Rest b/t Stations 

Station 1 
EMOM 
5 up downs + 10 Kb Swing 

Station 2 
AMRAP 
10 Kb Alt Lunge (goblet hold) 
10 Sit up 

Station 3 
EMOM 
:45 Plank Hold (rings or weighted) 

Station 4 
AMRAP 

• 5 Up down 

• 10 Kb Swing 

• 10 Kb Alt Lunge 

• 10 Sit up 

• :25 Plank