Warm Up:

1000m Row

2 x 10 PVC OHS

2 x 10 Press & Push Press (45/35)

2 x 15 Sit Ups

2 x 30 Plank Holds

2 Rope Climbs

50 ft Dynamic

         Lunges (side & forward)

         High Knees

         Butt Kickers

Hip & Shoulder Mobility

         Bands & PVC



10 Reps Every 2 Mins for 10 mins

(Start @ 65# & build each round)


For Time:


Back Squats (135/95)\

Knee Raises (Knees Must Break Parallel)


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