Pull-ups

Sit-ups

Push press (105/70)

Skill: Core Tabata

Hollow rocks/Plank hold/Russian twists

Block Strength

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

Row Time Trials
For max Calories:
5 Minutes of Row
Rest 10 minutes – use this time to mobilize and break heartrate down
4 Minutes of Row
Rest 8 minutes
3 Minutes of Row
Rest 6 minutes
2 Minutes of Row
Rest 4 minutes
1 Minute of Row