Warm Up:  Down and Backs or 400m 

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Band Pull Aparts

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Reverse Snow Angels

Performance: Push Press 3,3,3,3,3+ 
*Building each set 
**Last set go for broke

18:00 AMRAP

• Prowler Push 1 Way 

• 3 Pull Ups 

• 3 Calories Bike

• Prowler Push 1 Way 

• 6 Pull Ups

• 6 Calories Bike...

• Prowler

• 9 Pull Ups

• 9/6 Calories Bike....

*Continue up by 3 until time is up

Fitness: 3 Rounds for Quality
5 Arnold Press 
7/7 Chainsaw 
10 Ball Slam (heavy) 

Every 2 Minutes for 24 Minutes or 3 rounds. 

1. 200m/ 10 Ring Rows 

2. 20 Kb Swing/ 7-10 Burpee 

3. Prowler Down and Back/ 20 Plank Shoulder Tap 

4. 10 Push Up/ 15 Sit Up 

Cashout:  Friday special