Warm Up: 1 Minute Each Movement
200m Jog
Jump Rope
Body Weight lunge
Light Prowler Push
Lateral Band walk
Performance: Build to a heavy 5 Rep Back Squat
EMOM 5: 3 reps @ heavy 5 rep
3 Rounds for time:
20/15 Calorie Row
15 Wall Balls
15/10 HR Push Up
Fitness:
3 Sets:
Run 400m/ Ski 400m Bike 20/15 Cal
21 Db Squats
15 Ring Rows
*alternate run/ ski/bike
Shredded Core: 5 sets
5 strict toes to bar/ Knee to elbow
10 V-Ups
15 Weighted Russian Twist
20 Weighted Flutter Kicks
-rest as needed between sets-
Russian twist and flutter kicks hold plate or DB
scale moves as needed