Every New Beginning Comes From Some Other Beginning’s End

Warm Up:  400m
30 Sec Each: 2 Rounds
Jump Rope
Lat Over
Band Pull Apart
Hollow Rocks or Hold

Then…
20 Air Squat
:20 Palio Chair

Performance:  Front Squat
5/3/1
Continue sets of 1 as needed to hit 1RM 

1 Round for Time: 
800m
20 Kb Swing
10 Pull UP
400m
20 Kb Swing
10 Pull Up
200m
20 Kb Swing
10 Pull Up

Fitness: 3 sets
5/5 Step Up With Curl
10 DB or Kb Front Rack Squat
12-15 Leg Ext

3 SETS
:45 Max Rep Ring rows
:15 Rest
:45 max Push ups/ Floor Press
:15 Rest
:45 plate Ground too Overhead
:15 Rest
:45 max Rep Jumping Alt. Lunges/ Walking Lunge
:15 rest
1 Min Rest Between Sets

Cashout:
:10 Flutter
:50 Sit Up
* Continue this pattern until you reach 100 Sit Up