“If opportunity doesn’t knock, build a door.”. – Milton Berle.

Warm Up: EMOM x 5
1) 200m
2) Jump Rope 
3) Bike
4) DB Good Morning 
5) Plank 

Performance: 
Deadlift: 7-5-3-1-3-5-7
*In this wave loading scheme, weights in the second half should meet or exceed first half

On a 18 Minute Running Clock..
4-8-12-16-20
- Db Alt Front Rack Lunges
- Box Jump 
- Kb Swing
- Push Up 

Fitness: 3 sets 
- 5/5 Single Leg RDL 
- 7/7 Chain Saw
- 12 Band Pull Apart 

3 Rounds

• 400m 

• 15 Deadlifts 

• 10 Ring Rows

• 10 Step Up

• 1 Prowler Push Down and Back 

Finisher; 3 sets: 
- 30 Weighted Hollow Flutter Kicks
- 15 Glute Bridge + 15 sec hold in top bridge position on last rep