Warm Up:  2 rounds: 

• :60 Jump Rope

• prowler push down and back (light)

• Lateral Band walk down and back

Performance:  Prep for squats 

• Front Squats 5 sets x 3 reps

• Work up to a heavy 3.

• Hits 3 reps OTM for 5 Min

For Time: 

30-20-10 
Cal Bike 
20-15-10 
Front Squat (75/55)
15-10-5
Chin Up 

Fitness:  Work way down and back up 

• 400m Run/Row

• 30 Weighted Step ups

• 20 Wall Ball

• 10 Ball slams

• 5 Burpee

• 10 ring Row

• 20 Floor Press

• 30 Russian Twist

• .5 bike

Cashout