Warm Up:  3 rounds 
5 Burpee or 7 Cal Ski
10 sec dead hang 
20 sec plank
:30 wall sit or palio chair 

3 x 10 
BB Bent Row, work up in weight each set 

*Warm up to squat weight for you
Performance:  
10-9-8-7-6-5-4-3-2-1

• Hand Stan Push Up 

• Front Squat, 135/95

• 10 Calories (calories stay the same each round)
  *1 way prowler between sets as heavy as possible 

Fitness:  10-9-8-7-6-5-4-3-2-1 

• Push Press *use empty bar or db’s 

• Front Squat *use empty bar or db’s 

• 7 Calories (calories stay the same each round)
  1 Way Prowler between set as heavy as possible 

Extra CREDIT 
2 rounds:  

• 15 banded face pull 

• 15 db hammer curl 

• 15 db tricep kickback