Warm Up:  1 Minute Each Movement 

• 200m Jog

• Jump Rope

• Body Weight lunge

• Light Prowler Push

• Lateral Band walk

Performance:  Build to a heavy 5 Rep Back Squat

EMOM 5: 3 reps @ heavy five rep

3 Rounds for time: 

• 20/15 Calories Row

• 15 Wall Balls

• 15/10 HR Push Up

Fitness: 
4 Sets

• Run 400m/ Row 400m/ Bike 20/15 Cal/Ski 400m

• 21 Db Squats

• 15 Ring Rows
  *alternate run/ row bike

Core: 
5 sets

• 5 strict toes to bar/ Knee to elbow

• 10 V-Ups

• 15 Weighted Russian Twist

• 20 Weighted Flutter Kicks
  -rest as needed between sets-
  *Russian twist and flutter kicks hold plate or DB
  **scale moves as needed