| Weight | Sets | Reps |
| 120lbs | 3 | 3 |
| 100lbs | 3 | 5 |
5 Rounds
| Exercise | Weight | Reps |
| KB Push Press | 30^ | 5 |
| KB Halo + Extension | 18^ | 10 |
| Chin Ups(Neutral Grip) | N/A | 5 |
7 Rounds or 7 Mins (Completed 4 Rnds)
| Exercise | Reps |
| Jump Rope | 50 |
| Airdyne | 20 |
| Rocking Chair | 5 |
Time Under Tension
| Exercise | Duration |
| Overhead/Squat Mobility | N/A |
| Airdyne | 30 calories |
Source - Wolf Brigade Gym
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