Warm Up: Down and Backs or 200m 

2 rounds: 

• 20 Pvc Pass thru

• 20 Band pull aparts 

• 20 Banded Good Mornings 

3 Rounds:  

• 6/6 Single Arm DB Press 

• 6/6 Single Leg DB RDL

• 20 seconds hollow rocks 

Strict Press 
5-5-3-3-1-1
*building in weight each set 

2 Rounds for max Calories/ Reps.   
- 2 Minute Max Cal Ski/ Row 
*rest 30 seconds 
- 2 Minute max ball Slam 
*rest 30 seconds
2 minutes of 10 hanging knee raises + 10 lunges 
*rest 30 seconds 
2 Minutes of Prowler Push 1 Way + 10 Tricep Push Ups 
*Rest 30 Seconds 
2 Minutes of Planking every break = 10 Sit Ups 
*rest two minutes 
*repeat doing each move for one minute