forward wall slides x 20

scap pull ups x 20

support shrugs x 20

kb lateral squats x 10/side




A.1  CG Bench Press;, rest 30 sec.

A.2  P-bar support :30 x 5 sets, rest 30 sec.

A.3  Rope Slam x 15 sec. AFAP x 5 sets, rest 90-120 seconds


15 minutes – teams of 2 on the assault bike

switching every 1:30 for max calories


side plank hold – 1 minute accumulated per side with perfect form


Max accumulated distance with 5 broad jumps


Cool Down

doggy pose x 90 seconds

Twisted Pigeon Pose x 90 sec. per leg

Twisted Cross x 90 sec. per arm

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