Warm Up: 7 Min AMRAP 

• 8 Cal 

• 10 Med Ball Slam 

• :30 Farmer Carry 

• :30 Air squats/ Palio Chair (alternate)  

21-15-9 

• Goblet Lunge (each Leg)

• T2B/ Knee Raise or In and Out 

• Heavy Prowler (One Way)

Rest 3:00 

15-12-9 

• DB Thruster 

• Pull up (Ring Row)

• Heavy Prowler (One Way)