Warm Up:  

30 seconds each: 2 rounds

Rope Slam, Speed skater, hollow rock, push up 

Performance: 

21-15-9  (work to a heavy 10 set for bench) 
Bench Press/ Pull ups 

3 x 10

• DB Incline Bench 
• T- Bar Row 

3 x 10

• Dynamic Push up
• Chain Saw 

Fitness:  

EMOM: 18 minutes

1. 200m run/ 200m row/ 7 Burpee  (alternate each round) 
2. 10 Db Thrusters 
3. 10 ring rows

6 rounds:  5 second LEVELS