Warm UP: 

Down and Backs: 

*Palio Chair, banded lat walks, spiderman as needed to prepare to squat 

Performance: 

Back squat:  
Build to a heavy 4 rep

Fitness:  
DB Front Squat: 5,5,5,5,5

AMRAP ladder 15 Minutes: 
5-10-15-20-25 and on…
Cal row

10-20-30-40-50 and so on…
B.W. Lunge  

50-50-50-50-50 and so on…
Single Unders (jump rope) 
* scale lunge to step up 

CASHOUT:  3 rounds

• 10 Glute Bridge
• 20 In and Outs 
• 30 Russian twist 
• * shoot to go unbroken