Warm Up:  400m or Down and Backs

2 Rounds: 

• 10/10 Front/ lat delt raise

• 20 Pass Thru

• 20 Band Press

Performance:  

4 Rounds: 

• DB Bench Press 7 - 10 Reps

• Superset W/

• 5 Strict Pull ups (3/2/1 on way down)

EMOM x 16

Minute 1: 15/12 Calorie Row

Minute 2: 20 KB Swings 70/53 

Minute 3: 12/8+ Calorie Bike

Minute 4: 8 TTB 

Fitness: 

4 Rounds: 

• 10 Db Floor Press (elevate feet optional)

• 10 Ring Row/ Lat Pull down

4 Rounds: 

• 10 Cal Row

• 20 Kb Swing

• 7 Cal Bike

• 10 Hanging Knee raise or 20 In and Outs