Warm Up:

• 400m Jog or down and backs

• 60 Sec jump Rope

• 50 Sec Plank

• 40 sec hollow

• 30 sec palio chair

• 20 Air Squats

• 10 Lunges W/ Twist

Performance:
Back Squat: Build to a heavy 5 Rep Back Squat

AMRAP x 12 Minutes

• 7 Db Front Squats 30/20

• 7 Box Jumps

  5 Push Ups to start and on the minute
  *score is total rounds

Fitness: 3 sets

• 6/6 Split Squat

• 10 Ring Row

• 20 Med Ball Russian Twist
  

50-40-30-20-10

• Kb Swing (53/35)

• Mountain Climber
  *12/9 Cal between sets
  *MC’s are counted 1/1 (use gliders for more of a challenge)