Warm Up:  Down and Backs  or 200m 

2 rounds:  Alternate Movements 

• 30 sec wall sit/ skater    

• 20 crunches/ sit up  

• 10 push up / superman 

work up to Body weight or heavy 10 on Bench Press 
10/8/6/4/2 Bench press and Pull ups/ Pull downs *superset 

1 minute each station for 20 minutes :15 transition between station 

1. Bike/ Ski

2. Med Ball Sit Up (touch behind head and throw off wall)

3. 115/85 BB or DB Clean

4. Front rack KB/ DBCarry 53/35

* score = cals and reps 

Cashout: 3 sets
Prowler Push Down and Back + :30 Plank
Complete all 3 sets as quick as possible