Warmup (10 min): Line/Dynamic w/Animal Walks
Strength/Hypertrophy (35 min): 6 rounds of
Press/Push/Bench 40, 50, 60, 70, 60, 60% x 8 (Level 1: 5×5)
Banded Pulldowns (Orange/Red/Blue), 8-12 reps
Bent KB Rows (knee on bench), 8-12 reps/side
Row 100m
Conditioning (10 min): AMRAP 5
Level 1: 15 swings, 10 goblet squats, 5 pushups–shoot for a round a minute
Level 2: 20 swings, 10 goblets, 5 burpees/humane burpees
RX: 20 swings, 15 goblets (53/35), 10 burpees w/hop over KB
Cashout (5 min): 2 rounds bottom to bottom tabata squats (hold both rest periods at bottom of squat)
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