WARM UP

(16 min)

• 1 Minute Slow Speed Rower + :30 slow speed banded chest press + :30 slow speed banded row
• 1 Minute Medium Speed Rower + :25 medium speed banded chest press + :25 medium speed banded row
• 1 Minute 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 calf stretch

PART I.

A. 1:00 max bench press or pushup challenge – retest on 28th.

B. Perform Ladder Of:

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. – Med Ball Sit Ups

-then- 

rest 4 minutes & stretch

PART II.

1 Round Of: 15 burpees

2 Rounds Of: 20 Cal Rows + 15 knees to elbows

3 Rounds Of: 10 sit up to inverted row (rig) + 10 KB Amer. KBS + 10 Med ball slams

2 Rounds Of: 20 Squat Jumps + 15 HR Pushups

1 Round Of: 15 Wall Ball