Warm Up: 2x

• 10/8 Cal Bike 

• 5 DB Bent Row  

• 10 Front Rack/ Goblet Lunges

• 15 Sit Up/ Tuck Up 

• 50yd Med Ball Hug Carry

Every 2:30 for 5 sets
10 Pull Up/ Band/ Jump or Ring Row 
15 Kb Swing
200m

3 Sets Building:
10-12
Low Row
Lat Delt Raise
Hammer Curls 

Recovery: 
1:00 Quad Smash with roller 
20 Slow Mountain Climbers
10 Glute Bridge
5/5 Single Leg Glute Bridge