Warm Up:  EMOM: 

1) 200m Jog 

2) Farmer Carry (light) 

3) Jump Rope 

4) Front/ Lat Delt Raise (light) 

5) Hollow Rocks 

Performance: 
5/3/1 Push Press 

Fitness:  3 Rounds 

• 10 Bus Drivers (Front Delt raise with bumper plate, slight turn at top position) 

• 15 Band Pull Apart 

• 20 In and Outs 

Performance/Fitness 
AMRAP x 20 Minutes 

• 250/200m Row/ski

• 15 DB Stricrt Press (50/30) 

• 10/8 Cal Bike 

• 15 Ring Rows 

• 1:00 Max Push - remaining time plank