| A. Ladder Speed Drills |
| B. 6 Rounds: 3:00 Work/2:00 REST (30:00 Total) |
| 15 KB Swings (24/16kg, American) |
| 15 Burpee Box Jumps (24/20) |
| *Max Calorie Row |
| A. Ladder Speed Drills |
| B. 6 Rounds: 3:00 Work/2:00 REST (30:00 Total) |
| 15 KB Swings (24/16kg, American) |
| 15 Burpee Box Jumps (24/20) |
| *Max Calorie Row |