Warm up: Warm Up: Down and back: 2Rounds:  High Knee; Butt kick; Kick Outs; lateral band walk

3 Min Cardio:  Row; Run; Bike; Lat Overs; Rope Slam 
20 Reps:  Banded Good mornings;  Band Pull Aparts; Single leg Rdl 

Performance: Build to a moderatly heavy 5 Deadlift: 
*straight bar or hex bar 

EMOM x 8 Minutes 

1. 5- 8 Pull ups 

2. 5 Deadlift (use weight above) 

EMOM x 15 Minutes 

1. Prowler Push down and back 

2. 10 Diamond push ups + max sit ups

3. 20 Bench dips 

Fitness: for reps and calories 
EMOM x 30 Minutes: :45 work 15 rest 

1. tall box step up

2. Plate ground to overhead 

3. Ski for calories 

4. Jump Rope  

5. plank hold (any style)