Warm Up: 

1. 200m

2. Jump Rope

3. Band Pull Aparts

4. Lunge W/ Twist

5. Palio Chair

Performance: Build to a heavy 3 back squat
*Attempt to hit last weeks heavy 2 set for 3

E2MOM(every 2 minutes) X3 (24:00 Total)

1)400 M Run 

2) 30 Wall Balls 

3) 100m Object Carry (FC, FR, WW) 

4) 15 Burpee Box Jump/ Step Up

Fitness: 3 x 20 

• Db Step Back Lunge

• Kb Swing

E2MOM (every 2 minutes) X3 (24:00 Total)

1. 400m Run/ Row

2. 30 Air Squats

3. 1 Minute farmers carry

4. 10 Step Ups and 45 sec wall sit