6am Class : 5:30pm Class

A. Coach Led Warmup

B. For time:
200 M Run
16 KB Swings 45-55/25-35
200 M Ski Erg
Rest 1 min
200 M Run
24 KB Swings
200 M Ski Erg
Rest 1 Min
200 M Run
32 KB Swing
200 M Ski Erg
Rest 1 min
200 M Run
40 KB Swings
200 M Ski Erg
Try to stay unbroken on your KB Swings

C. Every 3 minutes for 15 minutes (5 sets)
Bench Press x 5
Landmine Rows x 6-8