Warm Up:  Down and Backs or 200m 
1 min each move:  

• lat band walk 

• hip swings 

• palio chair 

• dead hang from bar 

• foam roll back 

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
* working to a heavy 10, adding weight each set if possible
**max reps on last set 

EMOM 15 min: 

1. 15/10 cals

2. :45 Jump Rope

3.   :5 Flutter; :5 Hollow for :40 Seconds 

4. 15 ball slam 

5. :30 Max Push Ups   

CASHOUT:  50 single leg V - Ups