Warm Up:  

• 400m Row/ Jog  

• 200m Ski  

• 100 Jump rope 

• 50 sec plank 

• 25 sec Hollow Hold 

• 12 Calories 

Performance: 
Bench Press: 6-4-2-1
*6/6 Single Arm Bent Over Rows With KB after each set
* Work up to a heavy 6 on Bench; attempt to add weight each set 

3 sets: AMRAP x 4 Minutes 
6 Toes to Bar/ Knees to elbow
8 Push Ups 
10 Alt Box Step Ups (24’/20’) 
-Rest 1:00 Minute between AMRAPS

Fitness: 4 Rounds; 7-10 Reps 
Db Bench/Floor Press 
Single arm bent over row with KB after each set 

3 sets: 
AMRAP x 4 Minutes 
6 Hanging Knee Raise or 15 Standing Knee to Elbow  
8 Push Ups (use bar or wall if needed) 
10 Alt Box Step Ups (24’/20’) 
-Rest 1:00 Minute between sets-

Cashout:  3 Rounds: 
20 Sec Hollow Body Flutters 
10 tuck ups 
5 V-Ups