Warm Up: 

• 200m 

• 100 Jump Rope 

• 10/8 Cal Bike 
  

2 x 12 

• Walking Lunge (6/6) 

• Good Mornings 

• 1 Prowler Push down and back 

Performance: 
Back Squat: 10-8-6-4-2 
*Between each set hit 5 Pull ups

Fitness: EMOM x 10 Minutes 

1. 6/6 Split Squats

2. 15 Kb High Pull

Performance/ Fitness 
1 Round: 4:00 Stations 
1:00 Rest b/t Stations 

1. EMOM
   5 Up Down + 10 Kb Swing 

2) AMRAP 
10 KB Alt Lunge (goblet hold) 
10 Sit Ups 

3) EMOM 
:45 Ring or Reg Plank Hold 

4) AMRAP 

• 5 Up - Down 

• 10 Kb Swing 

• 10 Kb Alt Lunge

• 10 Sit Ups 

• :25 Plank

5) Completion
1000/800m Row 

Core Finisher: 3 Sets 

• :20 Hollow Hold 

• 20 Russian Twist 

• :20 Side Plank (R/L)