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: 
Strength: 
3-3-3-3-3 

  • Barbell strict press 

  • 10 push ups after each set 
    -rest 1:00 between sets-

4 sets: Against a 3:00 Clock 

  • 200m Run 

  • 50 Double Unders or 100 Jump Rope 
    In remainder of time…
    Max thrusters (95/65)

Score = total thrusters

Fitness:
3 x 10 -12 reps 

  • DB Incline Bench 

  • Tri Cep Pull down   

  • Knee to elbow 


EMOM x 15 Minutes: 

  1. :30 cal bike/ Row 

  2. :30 Alternating DB Snatches 

  3. :30 Up Downs