Warm Up:  3 Rounds 
30 Seconds Each Move/ 20 seconds each move/ 10 seconds each move 
*pick up tempo each round
- Med Ball Slams
- Bear Crawl or Plank Taps
- Med Ball Thruster 

2 x 10
-Banded Good Mornings 
-Band Pull Parts
-Banded Pass Thru 

Hex Bar Deadlift 
5,5,5,5,5+ 

4 rounds

• 12 Db/KB front rack Step Ups (6/6)

• 10 Strict Chin Up (add band if necessary) 

• Prowler one Way

4 rounds

• 12 Double KB Sumo Deadlift

• 10 Evil Wheels/GHD Sit Up/ Supine Leg Lifts

• Prowler One Way

Fitness: 4 rounds

• 12 Db/KB front rack Step Ups (6/6)

• 10 Banded Chin Up or Heavy Pull Downs 

• Prowler one Way

AMRAP X 15 MIN

• 7/5 Cal Bike 

• 10 Box Step Ups

• 10 Ring Rows

• 10 DB Strict Press

• 200m Row/Run or Ski