3x For quality, build intensity on Ski/Row

• 200m/ Down and backs or 100 Jump Rope (shooters choice) 

• 8/8 Single Arm KB Swing + :20/:20 Bottoms up 90 Hold 

• :30 HS Hold or Elevated Plank 

• 20 Hollow Rocks

Performance: Tempo Bench 
5-5-5-5 (1111)

FItness: 3x
8-10 Db Incline
10 Front Plate Raise
15 Banded Tri Pull Down 

Performance/Fitness
E4MOM x 16 Min
Min 1-4: 800m 
Min 5-8: AMRAP of 10 Lateral Overs and 15 Ball slam 

then… 

E2MOM x 10 Minutes
Min 1-2: Run 200m
Min 3-4 AMRAP; 2 Db Up Down, 4 Db Box Step UP


AT HOME WORKOUT:
Warm Up:
3 set: 20 Reps Each
High Knee, Butt Kick, Jumping Jack

5 Rounds:
:30 Pillar Plank
20 Bench or Chair Dips
10 Lunges

-Rest 1 Minute

4 Rounds:
30 Plank Shoulder Taps
20 Glute Bridge
10 Push Ups

Cashout: Levels (see video below)