Recommended Warm Up (10 Minutes):

2 Rounds:

20/15 Calorie Row

15 Push Ups

10 Shoulder Rolls (pvc)

5 Strict Pull Ups


For Time:


Calorie Row

Dumbbell Snatch (70/50#)

*This was a 10-15 Minute workout.  Athletes may ski instead of row too!  Pick a weight you can move through the dumbbell snatches although, it shouldn’t be so light where you can touch and go reps.  You should have to switch hands on the ground.  We did not cut down calories for the women today ☺

Cash Out:

100 Ab Mat Sit Ups

*However you want to break them up, just get them done!


Bench Press (25-30 Minutes)


*Do 5 Strict Pull Ups after every set of bench, including warm up sets.  Add a little bit of weight each set of 2.

Skill Work