Warm Up: 200 or  Down and backs 
20 Reps:
PVC Pass Thru
Band Pull Aparts
Push Ups

Performance:  
Bench Press: 6,6,4,4,2,2
*Continue to build in weight each set

5 minute EMOMS 
5 minutes
Bike; 12/8 cal 

5 min EMOM
20 Ball Slam 

5 minute EMOM 
10 box jump

Fitness: 
EMOM x 25
1- 20 bench DIPS + 10 Air squats 
2-200/150m Ski/Row 
3- Prowler Push Down and Back 
4- 20-25 Kb Swing 
5- 12/9 Cal Bike