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Down and Backs

3 rounds
10 reps each move

  • B.W. Lunge 
  • Sit Up 
  • Rope Slam 
  • 20 sec palio chair 

 

Performance:  

BB Front Squat: 3,3,3,3,3+

*add weight each set 

*go max reps on last set 

 

Fitness:

5 rounds: 

Weighted step up w/ curl 4/4 

 

EMOM x 5 Minutes

30 seconds high effort sprint on rower
30 seconds casual row 

  • rest 1 minute 

EMOM x 5 minutes

30 single unders + 5 DB Front squat 

  • Rest 1 minute 

EMOM x 5 minutes
15 Kb Swings + wall sit remainder of minute

Cashout: EMOM 5 minutes

  • 15 sec Bike sprint 
  • *remainder of minute slow pedaling