Warm Up: EMOM: 

1) 10/7 Cal Bike 
2) Lateral overs 
3) Sit ups
4)  Hollow Hold  
5)  Jump Rope 

KB Front Rack Lunge 
3 sets as heavy as possible
20 yards Double Kb Front rack walking lunges

AMRAP x 20 Minutes 

• 10 DB Step ups and curl 

• 50’ Gun Walk (45/25) 

• 10 hanging knee raises 

• 10 Db Renegade rows 

*gun walk is a plate hold with arms bent and plate held away from the body.  Walk holding the plate in this static position

EMOM 5 rounds: 
5 second levels