Warm Up:  1 minute each 

1. 200m  

2. Jump Rope 

3. Plank shoulder taps 

4. Flutters 

5. Air Squat 

Performance:  
Back Squat 4-4-4-4-4
*In between Complete 
3-5 Strict Pull Ups

21-15-9 
- DB Thruster 30/20
- T2B
- Prowler push down and back 

Fitness: 3 Rounds: 

• 5 Db Front Squats

• 7/7 chainsaw 

• 12 Tricep pull downs 

3 ROUNDS FOR TIME
- 21/18 Calorie
- 15 Plate Ground to Overhead
- 9 Burpees