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Warm Up:  Down and Backs or 400m 
2 sets: 

  • 10 Banded Good Mornings or Glute Bridge 

  • 10 Band Pull Aparts

  • :20 Arm Circle

  • :20 Plank Shoulder Tap 

  • 200m Run/ Row 


Performance: DB “DT” 5 Rounds 

  • 12 DB Deadlifts (50/35) 

  • 9 Db Hang Power Cleans 

  • 6 Db Shoulder to overhead 


Fitness:  3 sets 

  • 1 Prowler Push or Sled Pull down and back 

  • 10 Hamer Curls 


21-15-9 

  • Calorie 

  • Kb Deadlift 

  • Wall Ball 

  • Sit Up

*Perform 3 Burpees every 2 Minutes 


Finisher: 

Accumulate 3:00 Hollow Hold
*every time you break, perform 30 mountain climbers