1.] General Warm Up

[500m] C2 Rower or [200m] Summit Trainer

1 Round of

[10] Walking Samson Stretch (fwd)

[10] Walking Lunges (bck)

[10] Walking Straddle Stretch (rt)

[10] Walking Straddle Stretch (lt)

[10] Beast Crawl w/ Loaded Beast Stretch (every 4 steps)

[10] Crab Walk w/ Table Top Stretch (every 4 steps)

Tabata Interval of:

Single Under Rope Jumps

-4 minutes, work for 20 sec, rest 10 sec, repeat…

2.] Technique Warm Up

1 Round of:

Body-weight

3.] Strength

3 Rounds of:

[Max] Strict Pull/Chin Ups (add weight if you are able to complete 15+ reps)

-Rest as needed b/w rounds.

4.] Work Capacity

5 Rounds for Time of:

[8] Thrusters

[12] Box Jumps

[16] American Swings

[200m] Run

5.] Finisher

10-1/1-10 Reps of:

Med Ball Sit Up Throws

Med Ball Seated Twists

-Perform 10 SU’s, 1 ST, 9 SU’s, 2 ST’s and so on…

5.] Cool-down 

5-10 minutes of:

Static Stretching