Warm Up: 

1 Prowler Push down and Back 

5 Burpee 

10 Cal Bike 

20 Banded Good Mornings 

30 sec Palio Chair 

40 sec Wall Sit 

50 sec farmers carry

Performance: 5RM Back Squat:  Build to a heavy 5 set 

For Time:

• 400m Run

• 25 Back Squats (80% of 5rm)

• 400m Run

-Rest 2 Minutes- 

For Time: 

• 30 Db Thrusters 30/20 

• 30 Pull Ups

Fitness: 
3 Rounds: 

• 6/6 Db Step Back Lunge 

• 10 Kb High Pull 

• 15 Band Pull Aparts 

EMOM x 15 Minutes

1. 200m  

2. 60 Jump Rope/ 40 Sec Step Ups 

3. 10 Pull Ups/ 15 Ring Rows 

Finisher: 2 Rounds

• 20 Tuck Ups 

• :30 Hollow Hold 

• 20 Sit Ups 

• :30 Plank 

-rest as needed-