Dynamic Warm Up

4 Laps on Turf

Foam Roll

500 meter row


5 Rounds

12 reps on everything with a plate (25lbs or 35lb or 45lb)

Change the weight if necessary depending if one movement become more difficult or to easy to do. 

Gun Shop

  • Biceps
  • Triceps
  • Presses
  • Upright Row
  • Weighted Lunges (6 each leg) (hold onto the plate across chest) 

12 Minutes on the minute every minute EMOM


  • 100 yard dash (17 seconds, 20 seconds, 27 seconds)