| AM Session | |
| A) | 8X500m Row – rest 1 min |
| or | |
| 10X 2 Min AD – rest 1 min | |
| *Choose one you need to work on | |
| B) | Ring Body Saw X 8-10 Reps |
| 30 Sec FLR HOld on Rings | |
| X 4 sets | |
| PM Session | |
| A) | BS @41X1 |
| 5X5 – Build in your sets – rest 3 mins | |
| B1) | Dual KB Front Rack Split Squat @31X1 |
| X5-6reps/leg – rest 30 Sec | |
| B2) | KB Goblet SQuat @30X0 X 8 -10reps – Tough – rest 30 Sec |
| B3) | Sled Push X 100FT – Tough |
| X 3 Sets – rest 2 mins | |
| C) | BB Weighted Good Morning @41X1 X 5 reps – heavier than last week |
| 3 Sets – rest 1 min | |
| D) | Fittest Expereince Qualifer TEst |
| Texas Midline MAssacre | |
| *Run through the workout you will do in your division | |
| 100DU | |
| 40FT HS WAlk | |
| 8 Snatch (185/135) | |
| 16 OHS | |
| 40 FT HS WAlk | |
| 24 DB Thrusters (50/35) |
