Warm Up:  
EMOM:  6 min 
1) Down and backs or 200m run 
2) Plank Shoulder tap 
3) Prowler Push Down and Back

3 Sets: 
- 10 Heavy Rows or Chainsaw 
- 10 Toes To Bar or 25 In and Outs
- 10 Box Jump/ Db Step Ups 

Performance: 1 round for time 

• 1000m Ski or 1 Mile Run 

• 40 DB Front Rack Lunge (40/25)

• 30 Pull Ups

• 20 Burpee Push Up 

• 1 Mile Bike

Fitness: 
Down and back up: 

• 100 mountain climbers 

• 90 Second Plank

• 80 high knees 

• 70 lunges 

• 60 russian twist 

• 50 jump squats 

• 40 flutters 

• 30 plank jacks 

• 20 push ups 

• 10 Burpees  

2 rounds each side: 
- 20 sec side plank 
- 10 elbow touch (in side plank)