Warm Up: Down and Backs or 200m 
3x 
:30 Wall Sit
20 Plank Taps
10 Air Squats 
1 Prowler Push Down and Back 

Performance: 
Front Squat for load: 1 Rep
*build to a heavy 1 

Fitness: 3 sets:
7/7 DBL DB Split Squats (Suitcase)
10 Alt. Db Floor Press
1:00 Row or Ski 

Performance/ Fitness 
3 Rounds 
1:00 Stations 
:20 Transition b/t Stations
1) Max Calorie
2) Max Weighted Sit Ups 
3) MAx Db Suitcase Revers Lunges 
4) Max Russian Twist


AT HOME WORKOUT:
21-18-15-12-9-6-3
Thurster*
Sit Up
Russian Twist
-5 Burpee or Burpee Push Up between sets
*For thruster, squat and press a weight, book, or object.