Warm Up: EMOM 5 

1. 200m  

2. Light Prowler Push 

3. Jump Rope 

4. Walking Lunge W/ Twist 

5. Palio Chair W/ Band around knees (focus on driving knees out)

Performance: Back Squat 5/3/1
*work up to last weeks heavy 5
*add weight for a 3 set and 1 set 

Every 4 Minutes for 20 Minutes:  

• 6/6 Uneven Kb Front Rack Lunge (70/53) 

• 15/12 Cal Bike 

• 10 TTB/Knee To Elbow  
  *hold single kb in front rack position on one side (opposite side unloaded) Complete six reps of lunge, switch bell to opposite side.

Fitness: 3 Rounds

• 6/6 DB Step Up 

• 10 Ring Row 

• 15 Bench Dips or Tri Cep Pull Downs 

5 Rounds: 

• 6/6 DB Lunge 

• 10 Calories 

• 10 Knee to Elbow (hanging or standing)