Warm Up: 3 Rounds: 

• 200m 

• 20 Rope Slam 

• 10 Push up 

Performance: 4 sets 
Max Reps Body Weight Bench Press*
-rest as needed between sets- 

* If unable to do BW bench press, perform the sets at a weight that 8-10 reps are doable but challenging.  Goal is to match reps each set

EMOM x 16 Minutes 

1. 15 Up Downs 

2. 25 Kb Swings 

3. 15 Ring Rows 

4. Prowler Push Down and Back

Finisher: Tabata 8 Rounds :20 on/:10 off 

1. Double DB Gun Hold 

2. Db Tricep Ext