A. Warm-Up 

3 Rounds of: 

30 Jumping Jacks 

:20 Bar Hang 

:20 DB Overhead Hold 

10 Abmat Sit-Ups 

B. Strength

4 Giant Sets of: 

8 Strict Pull-Ups 

8 DB Strict Press 

16 V-Ups 

Rest 1:30 

C. Conditioning 

20-16-12-8-4

DB Box Step-Ups (single DB)

Alternating DB Snatch 

*complete 200/150 Meter Row sprint after each round 

Level 1: DB (15-30/8-15)

Level 2: DB (35-50/20-35)