Warm Up: 

• 1 Prowler Push down and Back 

• 5 Burpee 

• 10 Step Up  

• 20 Pass Thru 

• 30 sec Palio Chair 

• 40 Mountain climbers 

• 50 sec farmers carry

• 60 sec Plank any variation 

Performance: ON a 10:00 Running Clock
Build Quickly to a heavy single power clean and press 

Every :30 for 20 Minutes
1 Power Clean and Press/ Jerk (155/105)

Fitness: Crazy 8’s
8 Moves; 8 Rounds, 8 Reps Each
Wall Ball
Weighted Sit Up  
Skaters (each side) 
Weighted Step Up 
8 Calorie (any) 
Ball Slam 
Ring Row
Tuck Up