Warm Up: 

• 200m or down and backs 

• 100 jump rope 

• :50 Single Arm Plank (25/25) 

• :25 Hollow Body Flutters 

• 12 Glute Bridge 

• 6/6 bird Dogs 

Performance:  KB Complex
3 Rounds: 

• 5/5 SA KB Row 

• 7/7 SA KB Push Press 

• 9/9 Suitcase Deadlifts

4 rounds for time of:
- 20 YD Walking Lunges (40/30) 
- 15 Push Press (95/65) 
- 10 pull-ups
- 5 Burpee 

Fitness: 
3 Rounds: 
- 5/5 SA KB Row 
- 7/7 SA KB Push Press 
- 9/9 Suitcase Deadlifts

AMRAP x 15 Minutes 

• 300m 

• 20 Air Squats 

• 10 Push Press 30/20 

• 5 Burpee