Warm Up:  EMOM: 6

• 200m

• 12/ 9 cal bike 

• step ups 

• jump rope 

• banded Good mornings 

• Walking Lunge 

Performance: 
Front Squat:  Warm up as needed working up to a heavy 3.  attempt to use the same weight for all sets working down and back up 
3-2-1-2-3

Fitness: 5 x 8 Double Kb or DB Front Squats
:30 Rest between sets 

Performance/Fitness
30/20/10

• Cal 

• Kb Deadlift High Pull (70/53) (53/35) 

• Med Ball Sit Up 
  *400m Run between sets and to finish 

SCORE = TIME 

Cashout: Tabata:  2 Rounds @ each move before moving on (4min total workout) 
Minute 1 - Hollow Rocks
Minute 2 - Hollow Hold
Minute 3 - V ups/ tuck ups 
Minute 4 - Hollow body flutter kicks