Warm Up:  Down and Backs or 400m 
2 sets: 

• 10 Banded Good Mornings or Glute Bridge 

• 10 Band Pull Aparts

• :20 Arm Circle

• :20 Plank Shoulder Tap 

• 200m Run/ Row 

Performance: DB “DT” 5 Rounds 

• 12 DB Deadlifts (50/35) 

• 9 Db Hang Power Cleans 

• 6 Db Shoulder to overhead 

Fitness:  3 sets 

• 1 Prowler Push or Sled Pull down and back 

• 10 Hamer Curls 

21-15-9 

• Calorie 

• Kb Deadlift 

• Wall Ball 

• Sit Up

*Perform 3 Burpees every 2 Minutes 

Finisher: 

Accumulate 3:00 Hollow Hold
*every time you break, perform 30 mountain climbers