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Warm Up:  400m or Down and backs 

5 min AMRAP: 

  • Sled Drag down and back 

  • 10 Push Up 

  • 20 Flutter 

  • 10 Rope Slam


Performance: 5-7 Rounds 

  • 8 Close Grip Bench Press (building) 

  • 12 Sit ups w/ plate (25/15) 

  • Prowler One Way (heavy) 


Fitness: 3-4 rounds

  • 8 DB floor Press (build) pause at bottom of each rep

  • 8/8 Single Arm DB Sit Up (light) 

  • 10/10 banded kneeling Lo-to-Hi Chops

  • :60 Bike@60+/50+RPM


Performance/Fitness 
15 Min Time Cap: 

40-30-20-10

  • KB Swings

  • Lunges

  • Sit Ups
    *20 MNT Climbers in b/t sets