WARM UP

Pull-up Challenge

-then-

3 Rounds:

• 2L lateral band walks
• 2L forward/backward band walks (1L ea)
• 1L Active Sampson
• 1L Forward moving groiners

STRENGTH

A. Series – 5 Rounds:

• 5.5.3.3.3. Seated L Floor Press
• 10 Deficit Pushups
• Rest 2:00

B. Series – 4 Rounds:

• 21 Bench Press
• 15 TRX/RING Rows
• 400M Farmer Carry (45/35 db/plates) – 1.5 x’s around building

C. Series – Complete as many reps as possible with time left of:

• 1/1 kb lunges (2.2/3.3/4.4….keep adding 1 rep each round)
• 1 box jump over (2.3.4…..)
• 1 med ball slam (2.3.4……)
• 1 med ball sit-up (2.3.4…..)