Warm Up:  EMOM x 6 
1) 200m Row 
2) Palio Chair/ Hip Swings 
3) Plank Variations (shoulder tap/side/Single Arm) 

Performance: 
Front Squat
6-6-4-4-2-2
*sets should all be heavy, each “second” set should be heavier than set prior of same number

5 Rounds:  20 Min Time Cap 

• 5 Pull up

• 10 Push up

• 15 Air squat

• Prowler Push Down and Back

• 5 Ball Slam

• 10 Cal Bike

• 15 GHD sit up

Fitness:  3 Rounds:  

• 6 Db Box Squat

• 8 Db Lunge

• 10 weighted step up 5/5

5 Rounds or 20 MIN AMRAP: 

• 5 Ring Row

• 10 Floor Press

• 15 Sit up w/db

• Prowler push down and back

• 5 ball Slam

• 10 Calories

• 15 air squat