Warm up:  

• 400m

• Lateral band walk down and back 

• 20 Squats with band around knees 

• 20 PVC Pass Thru 

• 1 Minute bike @ 50 - 70 RPM 

Performance: Back Squat 5 x 5 
work to a heavy 5 and hit 5 reps EMOM for 5 sets of that weight 

21-15-9
Push Press (#115/#75)
T2B
*400m Run between sets and to finish 

Fitness: 5 rounds 
5 Db Front Squats (as heavy as possible) 
10 Lateral Overs

21-15-9 
Db Push Press or Incline bench
Knee to elbow 
*400m between sets and to finish