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Warm Up: 2 Rounds 
:30 Each 

  • Jump Rope 

  • PVC Pass Thru 

  • Band Pull Aparts 

  • Rope Slam 

2 sets:  

  • 8/8 Front and Lat Delt Raise 

  • 8/8 Chainsaw

5 Sets (Building to a 5rm

  • 5 Strict Press 

  • 10/6 Calorie Bike (steady pace, build each round)

  • :20 Hollow Hold + 10 Hollow Rock


4 sets for time: 

  • 300m Run 

  • 300m Row 

  • 15/12 Cal Bike


Cashout: 3 Sets 

  • 15 TriCep Pull Downs 

  • 12 Hammer Curls 

  • 10 Low Rows 

  • 8 GHD/ Weighted Sit Up