100m prowler.jpg

Warm Up: 400m or down and backs 

1 x 20 Pvc Pass Thru 


Performance/Fitness 
3-4 sets: Building 

  • 12 DB Hammer Curls

  • 12 Seated DB Presses

  • 12 DB Bent Over Rows


Performance: FOR TIME

  • 30 DB Snatches

  • 30 Toes To Bar

  • 30/20 Cal Bike


Rest 2:00

20 DB Snatches
20 Toes to Bar
30/20 Cal Bike

Rest 2:00


10 DB Snatches 
10 Toes To Bar
10/7 Cal Bike


Fitness: 1 Round 
5:00 Stations
1:00 Rest b/t Stations

Station 1: AMRAP
10 Wall Balls
20 Russian Twist 


Station 2
500m row
-Rest 1:00
Max Meters remainder


Station 3AMRAP
10 Med Ball Lunges 
20 Bicycle Crunches


Station 4
500m Run/Row