Warm Up:  

• 200m

• 100 Jump Rope 

• :50 Plank

• :25 Hollow Hold 

  
  1 Set: 

• Band Lat walk x 2 

• :30 Palio Chair 

• 10 Air Squat

EMOM x 10 min
1) 5/5 DB Walking Lunge 
2) 10 Db Burpee  

Workout: For time

40-30-20-10
Kettlebell swings (53/35)
5-10-15-20
Pull ups 
12-12-12-12 (scale 12/9) 
Cal bike

5 Rounds: Perform each round as complex without feet hitting ground

• 20 Flutters 

• 10 Russian Twist

• 5 Tuck up