Warm Up: 2 Rounds
200m 
Prowler Push Down and Back

15-12-9
Good  Morning
Rope Slam
Straight Arm Push Down

3x

• 10 DB/KB Suitcase Deadlift

• 50yd Front Rack Carry 

• 5 Pull Up or 7-10 KB Strict High Pull 
  *rest as needed between sets 

Workout
4 SETS*
1:00 200m Jog 
1:00 Goblet StepUp 
1:00 Max Cal Ski 
1:00 Alt. V-Ups or bicycle Crunches
*:20 rest between stations

2 x 15
Tri Cep Pull Down 
Hammer Curl 
Glute Bridge