Warm Up: 1 mile run or 
3 Rounds for quality: 
- :30 Jump Rope 
- 10 Step Up 
- 10 Bench Dip 
- 10 Spiderman Lunge 
- :30 Plank 

3 Sets Building: 
- 15yd Barbell Back Rack Lunge (use buddy bar or technique bar as needed)
- 10 Barbell push press (use same weight as lunges)
- 7/7 Db Chainsaw 

Chipper: 
- 500m Row
- 40 Russian Twist (1/1) 
- 30 Wall Ball (20/14)
- 20 Pull Up/ Ring Row 
- 10 Ball Slam
- 20 Pull UP/Ring Row 
- 30 Wall Ball (20/14)
- 40 Russian Twist 
- 500m Ski 

Cashout: 
:50-:40-:30-:20-:10  Flutter 
*perform 5 tuck ups or sit ups between sets