Warm Up: 

1. 200m 

2. Jump Rope 

3. Band Pull Aparts 

4. Lunge W/ Twist 

5. Palio Chair 

Performance: Build to a heavy 3 back squat

E2MOM(every 2 minutes) X3 (24:00 Total)
1-2) 400 M Run 
3-4) 30 Wall Balls 
5-6) 100m Object Carry (FC, FR, WW) 
7-8) 15 Burpee Box Jump/ Step Up

Fitness: 3 x 10 
Db Walking Lunge 
Kb Swing 

E2MOM X3 (24:00 Total)
1-2) 400/300m
3-4) 30 Air Squats
5-6) 1 Minute farmers carry
7-8) 10 Step Ups and 45 sec wall sit