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Warm Up: 

  • 200m Row 

  • 10/7 Cal bIke 


3 Min AMRAP: 20 Sec Palio Chair; 10 Air Squats; 10 Push Ups, 10 Superman 


Performance: Back Squat: 5/3/1 
*attempt to set 1RM Back Squat 


Every 5 minutes, for 30 minutes: 

  • 10 Pull-Ups

  • 15 Toes to Bar/ Knee to Elbow 

  • 20 Push-Ups

  • 25 Wall Ball Shots (20/14 lbs to 10′)


Fitness: 4 sets 

  • 5 BB or KB Deadlift High Pull 

  • 7/7 Chainsaw 

  • 10 Hammer Curls 


5 sets:   

  • 10 Lat Pull down/ Ring Row 

  • 15 Knee to elbow 

  • 20 Push Up/ Incline Bench 

  • 25 Air Squats


Core Cashout: 2-3 Sets 

  • 5 v up 

  • 10 Tuck up 

  • 15 R twist 

  • 20 Flutters