Warm Up:
Run/ Row 400m
50 Jump Rope
:25 Palio Chair
Run/Row 200m
50 Jump Rope
25 PVC Press/ Pass Thur
Performance:
Build to a heavy 5 Front Squat
3 Sets:
5 Front Squats
10 Db Box Step Overs
For Time: 30-20-10
Wall Ball
Ring Row
Cal Bike
Fitness: 4 sets
5 Kb Goblet Squats
10 DB Box Step Overs or Body Weight Lunge
EMOM x 30 Minutes
1) Russian Step Ups
2) Alt V Ups/ Tuck Up or Sit ups
3) 100m Run
4) Air Squat
5) Hollow Hold
*:50 Work/ :10 Rest
Finisher: Max Wall Sit