Warm Up:  

• Row 400m 

• Jog 200m 

• Bike 12/9 Calorie 

• Prowler Push 

• SKi 200m 

  
  Performance: 3 Sets Building: 
  - 6/6 kb RDL 
  - Heavy Low Rows 
  - 10 Kb Press (kb is upside down) 

27-21-15-9 
- Deadlift (135/95) 
- Wall Ball (14/10)

Fitness: 3 Sets Building:  

• 6/6 RDL 

• 6/6 Chainsaw 

• 10 Kb High Pull 

Tabata:  Complete 4 rounds @ each before moving on; go through cycle twice 
-Db/KB Snatch (alt)
-Side Plank or Sit Up
-Lateral Overs 
-Wall Balls

Cashout:  1-10
DB Bicep Curl/ Shoulder Press 
-perform one bicep curl, 1 shoulder press, 2 bicep curl, 2 shoulder press and so on…