Warm Up: 2 Rounds 
:30 Each 

• Jump Rope 

• PVC Pass Thru 

• Band Pull Aparts 

• Rope Slam 

2 sets:  

• 8/8 Front and Lat Delt Raise 

• 8/8 Chainsaw

5 Sets (Building to a 5rm

• 5 Strict Press 

• 10/6 Calorie Bike (steady pace, build each round)

• :20 Hollow Hold + 10 Hollow Rock

4 sets for time: 

• 300m Run 

• 300m Row 

• 15/12 Cal Bike

Cashout: 3 Sets 

• 15 TriCep Pull Downs 

• 12 Hammer Curls 

• 10 Low Rows 

• 8 GHD/ Weighted Sit Up