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Warm Up: 

  • 400m Jog 
  • 200 Jump Rope 
  • 100m Farmer carry (down and Back) 
  • 50sec palio chair 
  • 25 Superman 
  • 12 push up 
  • Prowler push down and back 

 

Performance:  
Front Squat: Work up to a heavy 2 set 

For Time: 15-12-9-12-15

  • Cal Bike 
  • Front Squat  115/85 
  • Push Press  115/85

 

Fitness: 30 sec on; 30 sec off for 7 Rounds (21 minutes) 

  • Air Squats/ Lateral Overs (alternate) 
  • Ball slam/ Kb Swing (alternate) 
  • Row

Cashout: Coaches Choice