Performance:  

3 sets: 

• 30 second handstand hold

• 10 BB Good Mornings

• 5/5 DB Step up

5 Sets: 

1 Minutes Max Cal Row/ B

rest 1:00 

1 Minute Max Strict Press (75/55) 

rest 1:00 

Fitness:  

24 min EMOM:

Min 1: 200 m Run

Min 2: 10 Ball Slam 

Min 3: 20 Walking Lunges 

Min 4: Prowler Push down and back

CASHOUT:  2-3 set
12 Bicep Curl
15 Tricep Pull Down
1 Round of 7 second levels