Warm Up: 7 Min AMRAP

• High Knee, Butt Kick, Kick outs

• 10 Air Squat

• 10 Light Ball Slam

• 20 Band Pull Aparts

Performance: Back Squat 5-5-5-5-5
*Build to a heavy 5 Rep

1 Round for time:

• 200 Jump rope

• 100 Wall Balls

• 50 T2B

Fitness:
500m Row

then 5 rounds

• 10 Ring Rows

• 15 Kb Swing

• 30 Jump Rope or 15 short box step up

into

30/20 cal bike

then 5 Rounds

• 5 V Ups or tuck up

• 10 Push Ups (floor press or 20 Plank shoulder taps)

• 20 Flutters
  *do not race through bike, find and RPM you can manage