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Warm Up: AMRAP 7 Min 

  • 10 lat Overs 

  • 10 Air Squat 

  • 30 sec palio chair 

  • 30 jump rope 

  • 1 prowler push 


Performance:  5 x 5 Back Squats 
*Build to a heavy 5 
** Hit 5 reps @ that weight EMOM for 5 Min


Fitness:  3 Rounds 

  • 5/5 Step Up With Curl 

  • 10 Bench Dips 

  • 15 Banded Tri Pull downs 


Performance/ Fitness 
Every 4:00 for 16:00 

  • 20 Lunges (in place) 

  • 15 Kb Swing 

  • 10 HR Push Ups 

  • 250/200m Row


Core Accessory: 3 sets: 

  • 10 Hollow Rocks or Tuck ups (slow and under control) 

  • 20 heel taps (over kb or db) 

  • 30 plank shoulder tap