Warm Up: 400m 
30 sec Each Move: 

• Jump Rope

• Prowler Down and Back 

• Front Delt Raise (light) 

• Plank 

Performance: 
Close Grip Bench 
10-8-6-8-10

EMOM x 8 Minutes 

1. 100m Run 

2. 18 Push Ups 

EMOM x 8 Minutes

1. 10 Box Jumps 

2. 20 Bench Dips 

Fitness:  3 sets Building 

• 7-10 Incline Db Press 

• 12-15 Tri pull Down 

• 12-15 Low Row or Lat Pull Down 

EMOM x 15 (3 rounds of each)

:30 work / :30 off

-Push Ups

-KB Swings 

-Lat Overs 

-Ball Slam

-Front Rack Double KB Carry

Cashout:  100 Flutters 
Each Break = Tuck Ups/ V Ups