Warm Up: 

• 200m

• 100 Jump Rope 

• :50 Plank

• :25 Hollow Hold 

1 Set: 

• Band Lat walk x 2 

• :30 Palio Chair 

• 10 Air Squat 

Performance: Box Squat: 3,3,3,3,3

EMOM 15
min 1: 15/10 cal row
min 2: 15 -20 Russian Swings 53/35
min 3: 15/10 Cal Bike 
min 4: 5 strict pull-ups, 10 push-ups, 15 air squats
min 5: 10 Box Jump or Step Up

Fitness: Box Squat 
5,5,5,5,5 
Superset W
7 Ring Rows and 10 Russian Twist 

Every 4 Minutes for 4 sets: 

• 200m 

• 10 V- Ups / Sit ups 

• 10 Ball Slam  

• 10 Burpees or Thruster