Warm Up:  1 minute Each 

1. Jump Rope 

2. plank 

3. hollow rocks/ hold 

4. palio chair 

5. walking lunge 

6. Air Squat 

Performance: EMOM x 12
1- 7 Body weight back squats
2- 10 T2B 
3- Banded Pull Aparts x 20

EMOM x 15 Minutes 
Min 1 & 2) - Run 200m W/MB 
Min 3) 10 Ring Rows + 10 Db Thrusters (30/20) 

Fitness:  EMOM x 12
1- 7 Db Squats AHAP 
2- 10 hanging knee raise or 20 In and Outs 
3- Banded Pull Aparts x 20

EMOM x 15 Minutes: 
Min 1 & 2) - 200m Run, Row or Ski  
Min 3) 10 Ring Rows + 10 Db Thrusters