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Warm Up: 

  • Run/ Row 400m 

  • 50 Jump Rope 

  • :25 Palio Chair 

  • Run/Row 200m

  • 50 Jump Rope

  • 25 PVC Press/ Pass Thur


Performance:
Build to a heavy 5 Front Squat 
3 Sets: 
5 Front Squats
10 Db Box Step Overs

For Time: 30-20-10 

  • Wall Ball 

  • Ring Row 

  • Cal Bike


Fitness: 4 sets
5 Kb Goblet Squats 
10 DB Box Step Overs or Body Weight Lunge 


EMOM x 30 Minutes
1) Russian Step Ups 
2) Alt V Ups/ Tuck Up or Sit ups 
3) 100m Run 
4) Air Squat 
5) Hollow Hold 
*:50 Work/ :10 Rest 


Finisher:  Max Wall Sit