Warm Up:  400m 

2 x 20 

• Band pull aparts 

• pass thru

• light front Delt Raise 

Performance:  
Work up to heavy 5 bench press

15 minute ladder
2 bench press @heavy 5 weight 
2,4,6,8,10, etc…..Air Squats 
*Bench stays at 2, air squats go up by 2 every round 

3 x 10 Strict Pull Up
3 x 10 Low Row 

Fitness: 
30 sec on 30 sec off 

• Ball slam 

• Step up w/ Curl

• Med Ball sit up 

• Burpee

• Row/ Ski

3 min each station.
2 min each station
1 min each station