Warm Up: 3 Rounds: 

• 200m 

• 15 Rope Slams 

• 6/6 Bottom's Up KB Press

• 5/5 Side Med Ball Throw 

Tempo Bench

5-5-5-5 (2121)

Every 2:30 For 6 sets
100m Run
10 Goblet Squats
150/100m Row/Ski 

10 Db Floor Press

Finisher: For Quality
Accumulate a 2:00 Hollow or Tuck Hold
Every Break = 20 Mountain Climbers