Warm Up: EMOM x 5: 

1) 200m 

2) Band Pull aparts 

3) PVC Pass Thru and press 

4) sit ups  

5) Flutters 

Performance: Push Press
Build to a heavy 5 set 

EMOM x 15 MINUTES

Min. 1 - 24 KB Swing 

Min. 2 - 16 Wall Balls (20/14)

Min. 3 - 8 Hang Clean (95/65)  

Fitness: EMOM x 20 

Min 1 - 20 Kb Swing 

Min 2 - 12 Thruster 

Min 3 - 30 sec plank 

Min 4 - 11/9 Calories 

Finisher: 3 SETS For Quality

• 10 DB Curls

• 20 Straight Leg Raises on ground (heel taps)

• 30 Russian Twists (1R/1L= 1 Rep)