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Warm Up: EMOM 6: 

  1. Down and Backs 

  2. Jump Rope 

  3. Prowler Push 

  4. Single Arm Plank or Plank Taps 

  5. Palio Chair 


Performance: prep to squat 
Back Squat 15-12-9-6
*Add weight as you work down in reps

Complete in between sets

  • 20 Hollow Rocks

  • 6 Box Jumps


5 rounds 

  • 14 American Swings

  • 7 Burpee Clap Push Up 

  • Max Strict Pull Ups
    :60 Rest 


Fitness: 
4 Rounds: 

  • 5 Db Squats 

  • 7 Ring Row 

  • 10 Tuck Ups


Workout --- 3 Rounds 1:00 Stations
*:20 transition b/t Stations / 1:00 rest b/t Rounds

Station1: Max Step-ups

Station2: Max MB Push Press

Station3: Max Cal Row

Station4: Max MB Sit ups

Station 5: Walking Lunge W/ Db Curl 


Cashout: 100 crunches