Warm Up: 400m 

2 Sets:

• 10 Banded Good Morning 

• 15 Band Pull Aparts 

• Prowler Push Down and Back 

4 Rounds for Quality: 
5 Deadlift
7 Db Strict Press 
10 GHD or Elevated Sit Ups 

For Time: 

• 5 Kb Swing 

• 5 Wall Ball 

• 5 Up Down 

• 10 Kb Swing 

• 10 Wall Ball 

• 5 Up Down 

• 15 Kb Swing 

• 15 Wall Ball 

• 5 Up Down 
  and so on by 5 reps until Kbs and Wallballs get to 30.  Up downs stay at 5 reps
  *20 Min Cap