I never dreamed about success. I worked for it. – Estee Lauder

Warm Up:  Down and Backs 
3 rounds

• 15 Air squats (:01 Pause at bottom)

• 15 Banded Good Mornings 

• Lateral Banded Walk (Below Knees) Out and Back

• 1:00 Jump rope/ Plank/ Step up (shooters choice) 

Performance:5 rounds Not For Time

• 6 Db Curls

• 8 DB press

• 12 (6/6) DB Split Squat/Bulgarian

• 5 strict Pull Ups (Focus on Lat engagement not bicep)

On a 15 Min Running Clock: 
3-6-9-12 and so on…. 
Cal Row
Db Bench Press (50/30)
Toes To Bar

Fitness: 3-4 sets 
6 Db Curls
8 Db Incline Press
10 Ring Row 
12 Walking Lunge

AMRAP x 20 Minutes 

• 200m Run 

• 20 Box Step Ups 

• 200m Row 

• 20 Air Squats

• 20/15 Cal Bike 

• 20 Rope Slam