A. Warm-Up 

3 Rounds of: 

1:00 Row 

:30 High Plank 

30 Shoulder Taps 

10 Birddogs (5/side) 

1B. Strength Track 

Every 3:00 for 15:00 

Strict Press x 5-5-5-5-5

-superset-

1:00 Plank 

*choose a moderately heavy weight and do all 5 sets across at the same weight 

2B. Fitness Track 

16:00 EMOM (4 Rounds) 

20 Single Arm Dumbbell Strict Press (10/side) 

:45 Plank 

15/10 Calorie Row 

Rest 

C. Conditioning 

For Time: 

1 Shopping Center Lap then, 

3 Rounds of: 

15 Push-Ups 

30 Air Squats, then 

1 Shopping Center Lap 

Level 1

400-600 Meter Run; 10 Incline push-ups; 20 Air Squats 

Level 2/Masters 

Incline Push-ups 

Level 3

As Written