"Flashback" 3 x 8 Burpee (Fast, Explosive & Deliberate) :60 second rest between sets . . . 5 x 8 Barbell Bent Over Row + 20 Plate Press...

"Aerobic Capacity & Endurance" Ski Erg 10 Rounds :30 second MAX EFFORT (That Means Go Hard & Hold Nothing Back) (2:00 Rest b/w rounds)...

"FHIT" (functional high intensity training) Tabata Heavy Bag . . . 2:00 Rest . . . 3 Rounds 20 KB Swings (Heavy [for you]) 1:00 Row / Ski...