Warm Up:  Down and Backs or 200m 

3 Rounds  

• 10 Push Up

• 15 Pull aparts

• 20 PVC Pass Thru 

Performance: 5 Sets for Load
3 Strict Press + 3 Push Press
Superset w/ low bar rows or chainsaws 8/8

OTM x 6
Complete 7 Pull Ups + 7 Db Push Press 
*if 7 pull ups is too many scale down

CASHOUT:  3 x 10 GHD/Elevated Sit Ups and Leg Press

Fitness: 30 sec on 30 sec off 

• Row/Ski 

• Wall Ball 

• Ball slam 

• Step up w/ Curl 

• Med Ball sit up 

  3 Min each station.   
  2 min each station
  1 min each station
  Score = reps