Warm Up:  2 Rounds

• 200m Run/Row 

• 50 Jump rope 

• :20 Battle Ropes 

1 x :30 Palio Chair 

2 Sets for Quality

• 10 Wall Ball (light) 

• 10 Ring Row 

7-5-3-7-5-3
Back Squat

Every 5:00 For 3 sets: 

• 200m Run

• 10 Alt V-Ups 

• 15/12 Cal Bike 

• 10 Db Alt Front Rack Lunges 

Fitness: 

• 1 Round 

• 4:00 Stations 

• 1:00 Rest b/t Stations 

Station 1 AMRAP 
10 DB Ground to Overhead
10 Sit Ups 

Station 2 EMOM 
10 Burpees 

Station 3 AMRAP 
10 DB Front Rack Lunges
10 Mountain Climbers 

Station 4 EMOM 
15 Ball Slam 

Core:  3 Rounds: 30 Sec Each Move; 30 sec rest between rounds
Sit up/ Leg Raise/ Pillar Plank/ Knee Drive