Warm Up:  EMOM: 5

1) 12/9 cal Bike 
2) Jump Rope 
3) 15 Ring Row 
4) Down and backs (high knee, butt kick, lat shuffle) 
5) Hollow rocks or hold 

 Performance:

• Standing Barbell Strict Press = 6 x 2

• Dumbbell Front Raises = 4 x 5 (Go Heavy)

• Single Arm Kneeling DB Press = 3 x (8/8)

• Dips = 3 x Max Rep 

Fitness:

EMOM x 20 Minutes: 

1. 200/170m

2. 15 MB Squats

3. 30/30 L/R Elbow Plank

4. Prowler Push Down and Back

Cashout: Repeat warm up performing max reps/cals each minute