Warm Up: 

• 200m Row 

• 100 Jump Rope 

• 50 Plank Taps or Punches 

• 25 Hollow Rocks or Hold 

• 12/12 Single Leg Glute Bridge

• 6 Up Downs 

Performance:  3 sets: 
10 Barbell Back Rack Lunges 

For Time: 
800m Run 

• Rest 3 Minutes 

600m Run 

• Rest 2 Minutes 

400m Run 

• Rest 1:00 

200m Run

Fitness: 3 x 10 
Front Rack Db Lunges 

EMOM x 16 Minutes: 

1. 8/8 Single Arm Ring Row  or chainsaw 

2. 10 Heavy Goblet Squats 

3. :40 Plank Hold 

4. :40 Bike

Cashout:  1-10 Sit Up/ Russian Twist 
10 Ankle Biters between sets