Warm Up:  EMOM 5 minutes:  

1. Jump Rope or step up

2. Push up 

3. Rope slam 

4. Plank 

5. Flutter kicks 

BB or Db Bench: Building in weight each set 
15-12-9-6-3+ 

3 Rounds: 

• 400m Row/Ski   

• 30 Box step up 24/20   (15/15)  

• 20 Ball Slams  or kb swing

• 100 Jump Rope 

• 10 slam ball thruster 

*Rest 1 minute between rounds 
*goal is same time on each round  

Cashout: 10- 1 
- Push Up
- Russian Twist