1.] General Warm Up

[250m] C2 Rower

[200m] Run

[50] Jumping Jacks

1 round of:

Bodyweight Warm Up

2.] Strength/Power

5 rounds of:

[5] Deadlifts

[20] Mountain Climbers (per side)

-Perform MC’s immediately after DL’s then rest 60 sec.

3.] Work Capacity

SCAREah

3 rounds for time of:

[.50] Stationary Bike or [.13] Summit Trainer

[20] Front (racked) Lunges

[16] Ring Push Ups

[12] Wall Balls

4.] Finisher

2-3 rounds of:

[12] Lying Scissor Kicks (per leg)

[16] Lying Leg Lifts

[20] Lying Pulse Ups

5.] Cool-down 

5-10 minutes of:

Static Stretching