Warm Up: 
7 Min AMRAP: 

• 10 Step Up  

• 15 Plank Taps 

• 20 Sec Palio Chair

• Lateral Band walk 

• Prowler Push (light)

• 10 Walking Lunge 

Performance: 
4 Rounds: BB Back Rack Step Up
8 reps (4/4) building in weight each set 

Every 6 Minutes for 30:00 or 5 rounds 

• 10 Db Front Squats (30/15) 

• 20 Deficit Push Up (use db’s for Push Ups) 

• 30 sit ups

• 400m Run

Fitness:
3 x 10  (5/5)

• Db Step UP W Curl 

• Bench Dips 

• Hanging Knees to elbows or tuck ups 

4 Rounds: 

• 10 Front Squats 

• 15 Db Floor Press In hollow position (feet elevated) 

• 20 Sit ups 

• 200m 

Cashout: 100 Russian Twist (1/1) 
*every break = 20 sec plank