Warm Up:  EMOM: 

1. 10/8 Cal Bike

2. Down and Backs

3. Jump Rope

4. Palio Chair

5. Lateral Band Walk

2 x 20:  Pvc Pass Thru/ Band Pull Aparts 

Performance: Front Squat 
5-3-1-1-1
*Continue building to a heavy 1 set 

FOR TIME:
50-40-30
Wall Ball(20/14)
15-20-25
Cal Row

right into 

1 Mile Run  

Fitness: 3 set: 

- 10yd Walking Lunge
- 7-10 Ring Rows
- 15 Med Ball Russian Twist

2 Rounds
1:30 Stations
*:30 Plank or rest b/t Stations

Station 1
Row For Cals

Station 2
Box Step Ups

Station 3
Up-Downs or Wall Balls 

Station 4
Sit Ups

3 SETS:   Core Cashout 
30 Alt. KB Plank Taps
30 Slower Flutter Kicks(holding KB)
-Rest as needed b/t sets-