Warm Up:  

• 100 Jump rope 

• 50 plank shoulder tap 

• 25 Mountain climbers 

• 12 Glute Bridge

1 Round: 
- 30 sec Palio chair 
- Banded lateral walk 
- Hip Swings 

Performance:  
Front Squat: 
Every 90 seconds x 5 sets 
5 Front squats 
*Even loading across all sets
*attempt to add 5-10lb to last monday 

Every 2 minutes for 20 min 
Min 1 and 2 = 20/15 cal 
Min 3 and 4 = 10 thrusters (95/65) + 10 Pull ups  
and so on…   

Fitness:
Db Front Squat 
5 x 5  (even loading across sets) 
*Work up to a challenging 5 set   

5 rounds: 
15 calories 
10 thruster + 10 ring row 

Finisher: 3 Sets   

• 20 sec pillar plank (elbows) 

• 10 v ups/ Tuck Ups 

• 20 sec Right side plank

• 10 v ups/ Tuck Ups 

• 20 sec left side plank