Warm Up: EMOM: 

1. 200m Run 

2. 200m Ski 

3. 200m Row 

4. 12/9 Cal Bike 

5. High Knee/ Butt kick/ Kick outs 

6. Palio Chair 

Performance:
In 10 minutes or less: 
Build to a 3 rep max front squat 

-rest as needed- 

In 10 minutes or less:
Build to a 1 rep max push press

EMOM x 15 minutes 

1. 10 Db Push Press (40/30) (30/20)

2. 10 AB Mat Sit ups 

3. 7/7 Pulse Lunges 

* 3 burpees to start every minute

Fitness:  
3 rounds: 

• 5/5 Single Leg RDL 

• 5/5 Step ups W/ Curl 

• 10 Lat Pull Down/ T Bar Row/ Ring Row 

21-18-15-12-9-6-3 
Air Squat 
Kb Swing           
* 200m between sets