Warm Up: 

• 200m Row 

• Prowler Down and Back 

• 100 Jump Rope 

2 x 10
Bird Dogs
Superman 
Hollow Rocks 

4x 

• 5/5 SL DB RDL

• 5/5 Kneeling Press 

• 8/8 Landmine Rotation

For Time:: 21-15-9

• Push Press (#95/#65)

• Pull Ups/ Ring Rows 

• Box Jumps/ Step Ups 

• 200m between sets