Warm Up:  3 Rounds  

• 5 Air squat

• 10 Step Up  

• 20 Pass Thru 

• :30 Farmer Carry

Performance: 4 rounds

• 6/6 Weighted BB Lunge (Front, Back or Overhead)

• 6/6 Filly Press (Seated, Kneeling, Standing)

• 3-5 Weighted Pull Ups  

21-15-9

• Calorie Row

• KB Swing 

then

15-12-9 

• Calorie Bike  

• T2B

Fitness: 4 Rounds 

• 6/6 Db Lunge 

• 6/6 Seated Filly Press 

• 7 - 10 Chainsaw/ Lat Pull Downs 

21-15-9 

• Cal Row 

• KB Swing 

• Med Ball Sit up 

  -rest 2 minutes

12-9-6 

• Cal Bike 

• Knee to elbow or tuck up