Warm Up: EMOM x 5
Down and Backs or 200m
10/7 cal Bike
10 Push Ups/ 20 Russian Twist
Palio Chair
Lunge W Spiderman Twist
Performance: Push Press: 5-5-5+
For Time: 30-20-10
Cal Row
Db Push Press
*10 toes to bar after each set and to finish
Fitness:
For Time:
30/20 Cal Bike
30 Db UP Down (30/20)
30 Db Box Step Over
30 DB Push Press
30 Db Suitcase lunge
30/20 Cal Row