Warm Up:
400m
60 jump Rope
50 Sec Plank
40 sec hollow
30 sec palio chair
20 Air Squats (2 sec pause at bottom)
10 Lunges W/ Twist
Performance: Back Squat: 5RM
Build to a heavy 5 Rep Back Squat
AMRAP x 12 Minutes
7 Back Squat (135/95)
7 Pull Ups
7 Box Jumps
*score is total rounds + reps
Fitness: 3 sets
7/7 Split Squat
12 Ring Row
10/10 Weighted Russian Twist
50-40-30-20-10
Kb Swing (53/35)
Mountain Climber
*12/8 Cal between sets
*MC’s are counted 1/1 (use gliders for more of a challenge)
Cashout: 500m Ski (attempt to beat last weeks time)