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Warm Up: EMOM 5 

  1. 200/150m Row 

  2. Hip Swings (front to back, side to side) 

  3. Light Ball Slam 

  4. Farmer Carry 

  5. Hollow Body Flutter 


Performance: 3 Rounds: 

  • 7/7 Single Leg RDL 

  • 7/7 Chainsaw AHAP 

  • Heavy Prowler 

For Time: 

  • 40 Wall Balls

  • 30 Pull UPs/ Ring Rows 

  • 20/15 Call Bike 

  • 10 Deadlifts (#225/#155)
    *work your way down and back up


Fitness: 3 Rounds: 

  • 7/7 Single Leg RDL 

  • 7/7 Chain Saw 

  • 7/7 Med Ball Russian Twist 


5 Rounds or 20 Min AMRAP 

  • 10 Wall Ball 

  • 10 Ring Row 

  • 10/7 Cal Bike 

  • 10 Kb Deadlift