Warm Up: 

• 400m or down and back 

• Prowler Push down and back 

• 50 sec plank; 40 sec palio chair; 30 sec hollow 

• 20 tuck ups; 10 lunge w/ twist 

Performance:
For Time w/5 burpees on the top of every minute
**Start with Burpees

• 20 Goblet Squats 70/53 

• 20 SDHP

• 20 Weighted Step Ups 40/30 

• 20 V Ups

• 20 Front Squats 40/30 

then…
50 Banded GM
50 banded Squats

Fitness: 5 sets: 
:30 Kb Swings 
-rest 15 sec-
:30 Db Front Squats 
-rest 15 sec- 
:30 Ring Rows 
-Rest 15 sec- 

Cashout:  500m row for time 

Rest 2 minutes  

-3 Rounds of 7 second levels with 10 GHD or elevated situps between rounds