Warm Up: Down and Backs or 400m 

• 100 Jump Rope

• 50 Plank Shoulder taps

• 25 Hollow Rocks or Hold

• 12 Push Ups 

• 6 Cal Bike
  

Four sets of:
- Dumbbell Bench Press x 8-10 reps 
Rest 30 seconds
- Landmine Row x 8 reps each arm 
Rest 30 seconds
- 100-Foot Farmer’s Carry with Heavy Kettlebells
Rest 30 seconds

6 Rounds for time:
- 10 Alternating Reverse Lunges with Dumbbells (30/20)
- 9 Dumbbell Push Presses (30/20) 
- 8 Med Ball Sit Ups (20/14) 
- 7 Toes to Bar or Hanging Knee Raises
*rest 30 seconds between rounds