Warm Up: Down and Backs or 200m 
100 Jump Rope 

2 x 20
PVC Pass Thru 
Band Pull Aparts 

2 x 16 
Front/Lat Delt Raise
Good Mornings 

Performance:
3-4 Sets
20 See Saw Bench Press
6-10 Strict Chin Ups
12 Heavy Tri Pull Downs 

For Time: 

• 1000m Row 

• 800m Run 

• 50 Kb Swing 

• 40 Push Press (95/65) 

• 500m Row 

• 400m Run 

• 25 Kb Swing 

• 20 Push Press

Fitness: 
3 Sets: 
10 Db Renegade Rows
15 Db Deadlifts 
200m Run 

2 Rounds
3:00 Stations 
No Rest b/t Stations 
1:00 Rest b/t Rounds 

Station 1 

• 1:00 Max Db Thruster 

• 1:00 Max Sit Up 

• 1:00 Max Walking Lunge 

Station 2 
Plank 
*Each break = 20 Flutters 

Station 3
Row For Cal 
*2nd time though bike for Cal