Don’t Forget To Give The Gift Of Fitness This Year!

Warm Up: 
EMOM x 5: 
1) Down and Backs 
2) Band Pull aparts 
3) PVC Pass Thru and press 
4) Inch Worm 
5) Walking Lunge 

Performance: 
Find 1RM Weighted Pull up 

then..

Max Reps 
Strict Pull Up 

Fitness: 2-3 sets for 10-12 reps each

• Front Delt Raise 

• Lat Pull down 

• Med Ball Sit up 

• 1 Prowler push 

  Performance/Fitness
  Four rounds for max reps of:
  2 minutes of Rowing (for calories)
  Rest 30 seconds
  90 seconds of Jump Rope
  Rest 30 seconds
  60 seconds of Push-Ups
  Rest 30 seconds
  30 seconds of Toes to Bar
  Rest 90 seconds

Scale: Jump rope = short box step up; Push ups = DB incline bench; Toes to bar = knee to elbow

Cashout:  Coaches Choice