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Warm Up:  45 sec work 15 sec rest

  • Row
  • Prowler Push 
  • Farmer Carry 
  • Push Ups 
  • Bike 

 

15 min AMRAP…Go UP 2 each Rd!!

  • KB Swings
  • Burpees
  • Box Jumps/ Step Ups 

 

Cashout: 1-10 Sit up/ Russian Twist/ V Up 

 

Extra Credit:  Perform another round of warm up @ max effort each station


Strength Training:

  • Push Press = 5 x 3

  • Seated Military Dumbbell Press = 4 x 8

  • Upright Row = 3 x 12

  • Seated Lateral Raises = 3 x Rep