Warm Up: 400m 

5 Min AMRAP:

• :30 Plank

• 20 PCV Pass Thru 

• 10 Rope Slam 

• Prowler Down and Back

Performance:  Bench Press 5x1
*Spend 10 minutes to build to a heavy single or today 

21-15-9

• Bench Press (60% of today's 1rm)

• KB Swing 

• Calories Bike; 
  *Bike Scale (14-10-7)

4x 
10-12 Single Arm DB Bent Over Row
10-15 Evil Wheels, GHD Sit Up or :60 Pillar Plank

Fitness: 3 sets Building 10-12 reps
DB Bench Press 
Tri Pull Down 
Low Row 

Every 3:00 for 5 Sets
200m Run 
10 Burpee 
14 Db Push Press 

Finisher: 2 sets 
10/10 Single Arm Db High Pull 
:20 Tuck Hold 
5/5 Single Leg Db RDL