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 Warm Up:  AMRAP 7 

  • 10 Step Up 

  • 10 Air Squat  

  • 20 Rope Slams 

  • 20 PVC Pass Thru 

  • Lateral Band Walk 

Performance: Build to a heavy 5 Push Press 
For 3 Rounds Superset 

  • 5 Push Press 

  • 7 Db Front Raise 

  • 10 Chin Up 
    *rest as needed between sets 


Fitness: 3-4 sets 

  • 5 Arnold Press 

  • 7 Front Delt Plate Raise (10lb) 

  • 10 Ring Row 


Performance/Fitness
AMRAP 15 Minutes: 

2-4-6-8-10-12…

  • Calorie  

  • Db Thruster (30/20)  

  • Sit Up


Cashout: 2 sets 

  • 10 Reverse Crunch 

  • :20 Hollow 

  • :30 plank 

  • 40 flutters 

  • :50 KB Front Rack carry or Med Ball