Down and Backs

3 rounds
10 reps each move

• B.W. Lunge 
• Sit Up 
• Rope Slam 
• 20 sec palio chair 

Performance:  

BB Front Squat: 3,3,3,3,3+

*add weight each set 

*go max reps on last set 

Fitness:

5 rounds: 

Weighted step up w/ curl 4/4 

EMOM x 5 Minutes

30 seconds high effort sprint on rower
30 seconds casual row 

• rest 1 minute 

EMOM x 5 minutes

30 single unders + 5 DB Front squat 

• Rest 1 minute 

EMOM x 5 minutes
15 Kb Swings + wall sit remainder of minute

Cashout: EMOM 5 minutes

• 15 sec Bike sprint 
• *remainder of minute slow pedaling