Warm  Up:
400m or down and backs
20 PVC Pass Thru

2 x 10:  Med ball Deadlift and Press 

Performance: 
1-2-3-4-5-6-7-8-9-10
Bench Press (135/95) 
*3-5 Dips between sets

3 Rounds
:40 On :20 Off
-KB Swing
-Push Up
-ABmat sit up
- Prowler Push for distance (go till :40 is up) 

Fitness: 3 sets building
- 10 Db Incline Bench 
- 10/10 Seesaw Bent Row
- 10 Hanging knee raise or tuck up

3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds

Station 1
Max Meter Row

Station 2
Max Box Step-ups

Station 3
200m Run or Ski 

Station 4
Max Ball Slam 

Station 5
Prowler Push Down and Back + 30 Plank Shoulder Tap