A. Warm-Up 

6:00 for Quality of: 

Row or Bike 1:00 

10 Scorpions 

:20 Bar Hang 

10 Scap Pulls 

B. Strength 

4 Giant Sets of: 

5 Strict Pull-Ups 

200 Foot Front Rack Kettlebell Carry (100 Feet per side) 

1:00 Plank 

Rest 1:30 

C. Conditioning 

3 Rounds – Each for Time of: 

500/400 Meter Row 

20 Push-Ups 

Rest 2:00 

*Push your pace on the row today and shoot for negative split times within a 5-10 second range. Example: if your first row is 2:08, shoot for a 2:05 and 2:01 approximately*

Level 1

10-15 Push-Ups