WARM UP

(16 min)

• 2 Minutes Slow Speed Rower + :30 slow speed banded chest press + :30 slow speed banded row
• 2 Minutes Medium Speed Rower + :25 medium speed banded chest press + :25 medium speed banded row
• 2 Minutes Fastest Speed Rower + :20 fastest speed banded chest press + :20 fastest speed banded row

then

:60/:60 banded chest stretch

:60/:60 banded lat stretch

:60/:60 1/2 knee hip flexor stretch

PART I.

(15-20 min)

Perform Ladder Of:

20.18.16.14.12.10.8.6.4.2. – 2 Arm KB Clean & Press

+

2 Lengths Empty sled push

+

2.4.6.8.10.12.14.16.18.20. – Med Ball Sit Ups

-then- 

rest 4 minutes & stretch

PART II.

1 Round Of: 15 burpees

2 Rounds Of: 100M run + 15 jack knives

3 Rounds Of: 10 sit ups + 10 kb goblet squats + 10 Med ball slams

2 Rounds Of: 20 Squat Jumps + 15 HR Pushups

1 Round Of: 15 Wall Ball