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Warm Up: 

  • 200m Row 

  • 100 Jump Rope 

  • 50 Flutters 

  • 25 Shoulder Tap 

  • 12 Push Up 

  • 6 Cal Bike 


Performance: Build to a heavy 5 BB Bench Press 

Every 5 minutes, for 25 Minutes (5 sets) for times:

  •  5 Cal Bike 

  • 10 Burpees

  • 15 Dumbbell Thrusters

  • 20 V-Ups/ Tuck ups or sit ups 

  • 250m Row  


3 Sets For Quality

  • 10 DB Floor Press 

  • 5 atomic burpees 
    *use same db’s for both 

2 Rounds: 2:00 Stations
*no rest between stations 
**2:00 rest between rounds


  • 1:00 Max Air Squat 

  • 1:00 Plank 

2. 

  • 1:00 Max Push Ups 

  • 1:00 Max Sit Ups 

3. 

  • 1:00 Max Lunges (jump lunge if possible) 

  • 1:00 Tuck Hold 

4.

  • 1:00 Jump Rope 

  • 1:00 Seesaw Rows


Extra Credit: 30 Barbell rollouts (evil wheels)