Warm Up: EMOM x 5 

1. 200m  

2. 10/8 cal Bike 

3. 10 Push Ups/ 20 Russian Twist 

4. Palio Chair 

5. Lunge W Spiderman Twist 

Performance: Back Squat 10-8-6 
*build to a moderate heavy 10 set working up in weight for 8 and 6 set 

Fitness: EMOM 5 or 5 rounds completion 

• 5 Db Sqauts 

• 7 Bench Dips 

• 10 Sit Ups 

Performance/Fitness 
2 ROUNDS: 2:00 Stations

Station 1: Row 500/400m (Rest Remainder)

(No Rest)

Station 2: 40 KB Swings (Rest Remainder)

(No Rest)

Station 3: 60 Alt. Lunges (Rest Remainder)

(No Rest)

Station 4: 150 Jump Rope (Rest Remainder)

(Rest 2:00)

*No Rest Between Stations / 2:00 Rest b/t Rounds
**Scale reps to something you can complete and continue on 
***Scale Lunges to Step ups 

Finisher: 
TABATA 4 Rounds (:20 ON/ :10 OFF)
Hollow Body Flutters 
Pillar Plank