Warm Up:  

• Row 400m

• Jog/ Ski 200m

• Bike 12/9 Calorie

• Prowler Push

Performance: 3 rounds 

• 6/6 kb RDL

• 12 Heavy Low Rows

• 10 BB Press (build to heavy 10 before starting 3 rounds)

27-21-15-9 

• Deadlift (135/95)

• Wall Ball (14/10)

Fitness:
3 Rounds: 

• 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