Warm Up: 

• 400m row 

• 200m Jog 

• 100 Plank Shoulder taps 

• 50 Flutters

• 25 Push ups 

Performance: work to a heavy 5 Bench press 
4 sets: 5 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)
- Lat Pull Down 
- 20  Banded Tri cep Pull downs 

Tabata:  complete 4 rounds @ each before moving on

• Wall Ball  

• Ring Row 

• Split Squats  

• Suicide run or prowler push 

• Ski 

*Repeat*