| AM Session | |
| A) | 6X750m Row – rest 2 min |
| or | |
| 8X 3 Min AD – rest 2 min | |
| *Choose one you need to work on | |
| B) | 10 weighted ghd sit-ups |
| X 4 sets | |
| PM Session | |
| A) | BS @41X1 |
| 5,4,3,4,3,2 – Build in your sets – rest 3 mins | |
| B1) | 50 ft dual KB front rack walking lunges |
| X5-6reps/leg – rest 30 Sec | |
| B2) | Dual db front squats X 6 reps – Tough – rest 30 Sec |
| B3) | Sled drag X 100FT – HAP |
| X 3 Sets – rest 2 mins | |
| C) | Romanian dl @31X1 x 8 reps |
| 3 Sets – rest 1 min | |
| D) | 3 Rounds for time |
| 400m run | |
| 21 PC 135/95 |
