General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)


3×5 PVC Pipe Pass Through, slow and controlled


2x (30sec Work/30sec “Rest”) Push Press @ 2 x 5-10lbs Dumbbells. “Rest” is in Overhead position.

Two sets, Rest 60sec between each set


5 Strict Press

@ 35 lb Bella Bar for beginner or 2×15 lb dumbbells

@ 55 lb bar for intermediate  or 30 lb dumbbells

@ 65-70 lb bar for advanced or 35-40 lb dumbbells

10 Plank-Pull

*Can substitute 5 Pull-Ups if and only if able to do so (chin over bar)

5 Push-Up

*Can incline upper body on bench or in squat rack if chest to floor Push-Up unattainable

10 Rounds for time


8/8 1 Arm Bent Over Row with 3-5 sec negative 2x 20-30 lbs dumbbells

8/8 Alternating Arnold Press @ 2x 20-25 lbs dumbbells

8/8 Bicep Curl using weight that you can do while keeping shoulders down and back


50 Knees to elbows

*Use ankle weights if you are able to do toes to bar (5lbs each leg)


Cool Down

10 Min Row @ <2:30/500 m Pace (2,000 m in 10 min)