A. Warm-Up 

500 Meter Row then, 

3 Rounds of: 6 Cossack Squats + 5 Grass Pickers + 10 Banded Air Squats 

1B. Strength Track 

Every 3:00 for 15:00 

Back Squat x 8-6-6-4-4

2B. Fitness Track 

15:00 EMOM (5 Rounds) of: 

10 Goblet Squats 

10 Reverse Lunges (optional weighted)

:45 Plank 

C. Conditioning 

12:00 AMRAP of: 

12 Box Jumps 

12 Kettlebell Swings 

12 V-Ups 

Level 1

Step-ups; KB (25/15)

Level 2/Masters

Optional Step-Ups; KB (35/25)

Level 3

As Written