Warm Up:  Down and backs or 200m
1 Min Jump Rope 
:30 Plank 
1 Min Jump Rope 
:30 Mountain Climbers

Performance: 4 sets Building 
5 BB RDL
10 LAt Pull Down 
12 Low Row 

Every 2:00 for 5 sets: 
10/8 Cal Bike 
5 Deadlift (185/115)

Fitness:  3 sets; 10-12 Reps 

• Med Ball RDL 

• Lat Pull Down 

• Tri Cep Ext or Pull down 

5 rounds or 20 Min AMRAP 

• 18 KB Swing 

• 12 Goblet Lunges

• 12 Bench Dips 

• 200m 

RUMP Pump: 2 Sets 
20 Glute Bridge Ups 
into 
:20 Hold on last rep