WARM-UP: 7-MINUTES 

1. MED BALL SLAMS 15 REPS
2. SKIERG 20 SECONDS 
3. SUSPENSION PULLS 8 REPS
4. DEAD HANG HOLD 10-20 SECONDS

STRENGTH: 30-MINUTES 

• USE 150 SEC. (2.5 MIN) CLOCK PER SET
• TRISET structure 
• Compelte 4 SETS of EACH

1. CHEST PRESS + CHEST FLY + TRICEP EXT. 6-15 REPS
2. BACK ROWS + REAR DELT FLY+  PUSH-UPS +  6-15 REPS
3. SHOULDER PRESS + SIDE DELT RAISES + BICEP CURLS 6-15 REPS

ACCESSORY: 7-MINUTES  

1. DEAD HANG HOLD 20 - 60 SECONDS
2. BAND FACE PULL 10-15 REPS

TEAM FINISHER: 5-MINUTES

1. GROUP RELAY -  BATTLE ROPE SLAMS 20 REPS