Warm Up:

200M Run

10 Push Ups

10 sit ups

200M Run

Seal walk 30’

10 Lying leg raise

100M run

10 kip swings


Floor Press




Increase weight ea set

This will test muscular endurance and help build strength. Embrace the grind!




Cal Row

KB Snatch (per Arm) 53/35

Toe 2 Bar

For the KB Snatch, start from the ground every rep.


KB -> as needed

Toe2Bar -> Knee2Elbow

Cool Down:

Banded Oh stretch – 2 min per side


Tricep mash – 3 min per side


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