Warm Up

3 Rounds of:

• Jump Rope, 1minute
• Push Press, 20 reps
• Pull Ups, 10 reps

Section 1

• Sand Bag / Run
• Dumbbell Chest Presses, 100 reps (25# / 45#)

Section 2

• Knee /  Leg Raises, 35 reps
• One-Legged Squats, 40 reps

 Score = Max Stroke Row