Warm Up:

• 400m Jog or down and backs

• 60 jump Rope

• 50 Sec Plank

• 40 sec hollow

• 30 sec palio chair

• 20 Air Squats (2 sec pause at bottom)

• 10 Lunges W/ Twist

Performance:
Back Squat: Build to a heavy 5 Rep Back Squat

AMRAP x 12 Minutes

• 7 Db Front Squats 30/20

• 7 Box Jumps

  3 Burpees to start and on the minute
  *score is total rounds

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Fitness: 3 sets

• 6/6 Bulgarian Squat

• 10 Ring Row

• 10/10 Abs W/ Band
  *keep arms straight and bring band across your body

50-40-30-20-10

• Kb Swing (53/35)

• Mountain Climber
  *12/8 Cal between sets
  *MC’s are counted 1/1 (use gliders for more of a challenge)

Cashout: Coaches Choice