Complete the Following 3X totaling 48 Mins.: 4:00 Rd: 800m Run (8 Laps) -SUB- 2K Bike Erg 4:00 Rd: 40 Walking DB Lunges + 25 Wallballs 4:00 Rd: 80/60 Push-ups 4:00 Rd: 60 KB Press Sit-Up

Warm-Up to 5x Push Press + 100m Ski E4MOM20 or 5 Rds: 5 Push Press 20 Alt. Hip KN Tri. Ext E1MOM24 or 6 Rds: 10 Cal. Row 10 Cal. Bike Erg 10 Burpees Rest RX+ 12, Scaled 8 Rds 4-6 go up 2 Cal. &/or Reps

1:00 Rds for a total of 5 Minutes: Wide Curls Hammer Curls Drag Curls Reverse Curls Straight Curls (Front of Thighs) 10:00 Countdown Warm-Up to 3x Heavy Clean E1MOM12: 3 Power Cleans Proper Elbow Height/Alignment for rep to count :30 On 2:30 Off for 4 Rds: Arm Only Echo Sprint :30 On 2:30 Off for 4 Rds: Leg Only Echo Sprint

3 Rd Warm-Up: 400m Bike 10 KB Swings 200m Run E4MOM36 or 9 Rds: 500m Row 30 DB Squats 30 Death Frogs 🐸