Warm Up:  

• 200m 

• 100 Jump rope 

• 50 plank shoulder tap 

• 25 Mountain climbers 

• 12 Glute Bridge 

Performance:  Every 2 mins for 4 sets 
5 front squats 
*even loading across all sets
*Work up to heavy heavy 5 

Fitness:  EMOM 5 
5 Db Front Squat As Heavy As Possible 
4 Step ups 2/2 
*perform squats and step ups in same minute 
*Use same DB’S 

1 round every 5 minutes for 15 minutes or 15 Min AMRAP 

• 10 Burpees 

• 20 Ring Rows

• 30 Db Push Press 

• 40 Air Squats/ Lunges
  *rounds 1 and 3 = air squats    
  *round 2 = body weight walking lunge 

Finisher: 2 rounds 
10/10 kb oblique bends