Warm Up: 
3 min cardio:  Bike; Jog; Jump Rope; Plank shoulder tap 

• PVC Pass Thru 
• 20 push press wall balls 
• 20 Band Row 

Performance: On a 7:00 clock
1RM Strict Press

on a 5:00 Clock
Work to a 5RM DB Bench Press 

-rest 2:00- 

On a 5:00 Clock
Max Push Ups 

AMRAP x 9  Minutes

• 10/8 Cal Bike 
• 8 Db Snatches (40/30) 
• 6 up down (no push up)
•  

Fitness: 
3 x 10: 

• Front Delt Raise 
• Lateral Delt Raise 
• GHD or elevated sit up 

Work your way down and back up:  30 min time cap

• 400m Run
• 30 Walking Lunges 
• :30 Tuck hold 
• 15 Db Hang Clean and Press 
• :30 Elbow Plank 
• 15 KB Sumo DL High Pull 
• :30 Flutter Kicks 

Cashout:  Coaches Choice

---

Strength Training: 

• Deadlift = 6 x 2

• Bent Over Row 4 x 5

• Single Arm DB Rows = 3 x (5/5)

• EZ Bar Curls = 3 x 15