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Warm Up:  Down and Backs or 400m 

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Band Pull Aparts

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Reverse Snow Angels


Performance: Push Press 3,3,3,3,3+ 
*Building each set 
**Last set go for broke


18:00 AMRAP

  • Prowler Push 1 Way 

  • 3 Pull Ups 

  • 3 Calories Bike

  • Prowler Push 1 Way 

  • 6 Pull Ups

  • 6 Calories Bike...

  • Prowler

  • 9 Pull Ups

  • 9/6 Calories Bike....

*Continue up by 3 until time is up


Fitness: 3 Rounds for Quality
5 Arnold Press 
7/7 Chainsaw 
10 Ball Slam (heavy) 



Every 2 Minutes for 24 Minutes or 3 rounds. 

  1. 200m/ 10 Ring Rows 

  2. 20 Kb Swing/ 7-10 Burpee 

  3. Prowler Down and Back/ 20 Plank Shoulder Tap 

  4. 10 Push Up/ 15 Sit Up 


Cashout:  Friday special