Warm Up:  1 Round 
200m
100 Jump Rope 
50 Plank Taps 

2 sets: 
8/8 Front/ Lat Delt Raise 
Lateral Band Walk 
15 Squats w/ band at Knees (focus on driving knees out) 

Performance: Back Squat: 5-3-1-5-3-1

Death By
Odd Minutes Burpees
Even Wall Balls

Minute 1: 1 Burpee
Minute 2: 2 Wall Balls
Minute 3: 3 Burpees
Minute 4: 4 WallBall

Aux work:  
2 Sets:  12-15 Reps 
Leg Extensions
Straight Bar or Cable High Pull 

Fitness: 3x 

• 10 Double KB Front Rack Lunge (Build)

• 10 DB Floor Press

• :30 Sit Ups/ Tuck ups/ V ups

3 Sets for Max Reps; Continuous Clock 
1:00 - Cal Row 
1:00 - Strict Ring Dip or Bench Dip 
1:00 - Box Jump/ Step Up
1:00 - Toe to Bar/ Knee to Elbow
1:00 - Rest