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Warm Up: Down and Backs or 400m
3 Min Cardio: 
Jump Rope/ Knee To Elbow/ Lat Overs/ Rope Slam 

1 Round: 
20 sec palio Chair 
20 Air Squats (add band around knees)
20 PVC Press and Pass Thru 
Lateral Band Walk 


Performance: Front Squat 
5 x 2

Build to a heavy 2 set and hit 2 reps OTM 


1 Round Every five minutes for 20 Min: 

  • 15/10 Cal Bike

  • :30 OH Plate Hold 

  • 15/10  Cal Row

  • 20 Step Ups (front Rack 30/20) 

  • :30 Pillar/Ring Plank


Fitness: 4 RNFT

  • 5/5 DB Step ups

  • 10 Ring Rows

  • 15 Ball Slams


3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds


Station 1
Max Db Sumo deadlifts

Station 2
Max Db Hang Power Cleans or Hammer Curls (alternate) 

Station 3
Max Body Weight Lunge 

Station 4
Max Distance Row


21 Day Summer Shred Ab Challenge:  Day 16