Warm Up: 

• 400m row 

• 200m Jog 

• 100 Plank Shoulder taps 

• 50 Flutters

• 25 Push ups 

Performance: 4 sets: 10 Bench Press….Superset W/
20 Banded Tri cep pull downs 
-rest as needed between sets- 

 In Tabata format complete the following reps…(20 on/ :10 off) 

30 Back squat (155/105) 

• 30 sec transition

• 60 Pull Ups

• 30 sec transition

• 80 wallballs

• 30 sec transition

• 400 Jump Rope

Fitness: 3 x 10:  

• DB Bench or floor press (use hex press for variation) 

• 20 Tri cep Pull downs 

Tabata:  complete 4 rounds @ each before moving on

• Wall Ball  

• Ring Row 

• Walking Lunge 

• Suicide run or prowler push  

*Repeat* (2 times through)

Cashout:  2 sets: 12-15 Reps 

Cable Curls
Weighted Russian Twist Side Med Ball Throw  
:30 Farmers Carry AHAP