Warm Up: Down and Backs or 400m 

2 Rounds: 

• Lateral Band Walk

• 15 Goodmornings

• 10 High Step Up

Performance: AMRAP 21 Minutes 

• 21 AbMat Sit Ups

• 15 Medball Squats (20/14)

• 7 Deadlifts 185/125

Fitness: AMRAP 21 Minutes

• 21 sit ups

• 15 air squats

• 7 Kb deadlift

Cashout: 

3 sets: 
:30 Row for max Calorie
:30 Rest 

-rest 2 minutes or as needed - 

3 sets
:30 Max KB Swings
:30 Rest