Warm Up:  

• 200m or Down and Backs

• :30 Wall Sit

• 20 Jumping Jacks

• 10 Push Ups 

*prep to squat 

Performance:  
Back squat: Work up to a heavy 2 
Every minute for 5 minutes 
2 back squats 
*even loading across all sets
*max reps last set 

2 rounds for time: 
2:00 max Cal Bike 
60 Jump Rope 
30 wall ball 
20 Toes to Bar 
1 minute weighted/ Ring or Regular Plank 
*rest 2 minutes    

Score = Total Time
Every Cal Bike subtract 1 second from total time 

Fitness: 4 sets Building 
10 DB Suitcase carry lunge  
5  Db Front Squats
*rest as needed between sets 

AMRAP 15 minutes: 

• 12 step up 

• 10 wall ball

• 8 ring row  

• 30 sec plank 

Cashout:  Every 2 Minutes for 6 Minutes (3 rounds)
:30 Flutter
:20 Russian Twist
10 Sit Ups