Warm Up: 200m Jog 

2 Sets: 

• 30 Jump Rope

• 20 PVC Pass Thru 

• 10 Rope Slam 

• 10/10 Chainsaw (light) 

Performance: Every 3 Minutes for 4 sets: 
10 Deficit Push Ups 
12 Parallette or Box Shoot Throughs
5 Strict Wide Grip Pull Ups

1 Round: 
800m Run Rest 2:00
600m Run rest :90
400m Run rest :60
200m Run :rest :30

then..

4 sets:
50m Farmer Carry
30 hollow Rocks (odd rounds) 20 V ups (even Rounds)

Fitness: 4 Rounds: 

• 5-10-15 Shuttle or 12/9 Cal Bike 

• 12 Db Bench Press 

• 12 Ring Rows

  
  Every 2 Minutes for 5 sets: 

• 200/150m Row 

• 20 MB Squats 

• 30 Mountain Climbers