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Warm Up:  

Down and Backs or 400m 

  • 100 Jump Rope
  • 50 seconds plank 
  • 25 sec Hollow Hold 
  • 12 Glute Bridge

 

Performance:  

EMOM 15: 

  1. 5 Hang Clean; 5 TTb; 5 box Jump (95/55) 
  2. Heavy Prowler Down and Back 
  3. 10/7 Cal bike 

 

Fitness: EMOM 15 or 5 Rounds

  1. 20 Kb Swing
  2. Heavy Prowler Down and Back
  3. 10/7 Cal Bike 

 

Finisher:
EMOM x 9 minutes

  1. :45 flutter kicks
  2. :45 Superman 
  3. :45 sit ups