Warm Up:  

• 200m Row

• 10 Cal Bike 

• 50 Jump Rope

• 40 sec plank

• 30 sec hollow 

• 20 1/4 squat jumps

• 10 ring rows 

PERFORMANCE
10 MINUTE EMOM
Minute 1)  5 -7 Pull Up (10 Bar Rows) 
Minute 2) 15 V-ups

EVERY 4 MINUTES FOR 20 MINUTES
15 Thrusters, 95/65
200m run

Fitness: 
Minute 1) 7 - 10 banded Pull ups/ Lat Pull down
Minute 2)  15 V - Ups 

EVERY 4 MINUTES FOR 20 MINUTES
15 Db Thrusters   
200m run