Warm Up: 30 sec each move (2 Rounds) 

• Step Up

• Jump Rope

• Overhead med ball carry

• Prowler Down and back

Performance: EMOM x 10 

1. 5 -7 Strict Pull Ups

2. 10 Shoot throughs

3 Rounds: 2:00 Stations 
No Rest b/t Stations 
1:00 Rest b/t Rounds 

Station 1
Row 500/400m (rest remainder) 

Station 2 
20 Burpees (rest remainder) 

Station 3 
2:00 Max Plank (every break = 10 Sit ups) 

Station 4 
2:00 Max Wall Sit (every break = 10 lunges)

Fitness: 
By in: 400m

3 Rounds 1:00 Stations 
:20 Transition b/t stations 
1:00 Rest b/t rounds 

Station 1 
Max Med Ball  Ground to Overhead

Station 2 
Max Up Downs 

Station 3 
Max Box Step Ups 

Station 4 
Max Cal Row 

Cashout: 20 cal Bike