Warm Up: 

• 200m 

• 20 plank ups (elbows to hands) or shoulder taps 

• 10 Push Ups 

• Lateral Band Walk down and back

• Prowler Push down and back 

Performance:  3 Rounds

• 30/24 Calories Row

• 20 Bench Press (#135/#85) *

* Scale to a weight you can complete comfortably 10 Reps

then..

1-2-3-4-5
Man Maker
10-8-6-4-2
Hollow Rocks

then… 

3 Rounds

• 8 Deadlift (#225/#155)

• 12 Ring Rows

• 18/12 Calorie Bike

*Rest as needed between

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Fitness: 3 x 10 - 12 reps 

• Db flat Bench or floor press 

• Kb Deadlift 

• Russian Twist or side med ball throws 

21-18-15-12-9-6-3 

• Wall Balls

• Ring Rows 

• 50 single unders between each set 
  *scale jump rope to 10 step ups 
  *if the volume is to high for you, start at 18 or 15 and work down