Warm Up: 10-8-6-4-2
Step Up 
Ball slam (light) 
*30 Jump rope between sets 

Performance: 

On a 25:00 Running Clock.. 

• 25 Burpee Box Step Over (24/20) 

• 50/30 Cal Bike 

• 100m Walking Lunge 

• 200 Double Unders or 400 Singles 

• 200m Kb Farmer Carry (53/25) 

then… 
Max Cal Row in Remaining time
Score = total cals on Rower 

Fitness: EMOM x 15 or 5 sets 

1. 12/8 Cal Bike or 200m Run

2. 12 -15 Ring Rows

3. 10 Box Lateral Overs

Tabata: 8 Sets; :20 Work/ :10 Rest 

1. Farmers Carry

2. Hollow Hold

3. Mountain Climbers