Day 1
Arm Intervals 3 Rounds, 30 seconds on, 15 seconds off
Bicep Curls
Skull Crushers
Pull-up Negatives
Banded Lat Pulldown

10-9-8-7-6-5-4-3-2-1
Thrusters
Cal Bike
KB Swing

Day 2
6 sets Alternating
2 Back Squats
sub-maximal set of pushups

Rowing Intervals
8 Sets
30s max distance
90s Rest

Day 3
5 Sets - Not For Time
25ft Dumbbell Death March
10 GHD Situps

21-15-9-3-9-15-21
Jumping Pull-ups
Situps
Pushups

Day 4
Prowler Pushes
8 Sets
50ft Moderate Prowler Weight

Choose Your Own Adventure!
5 Rounds
Choose 1 of
200m Run or 250m Row
Choose 1 of
12 Wall Ball or 12 Box Jumps
Choose 1 of
9 Hang Power Clean or 9 Hang Power Snatch