| Weight | Sets | Reps |
| 70lbs | 5 | 5 |
5 Rounds
| Exercise | Weights | Reps |
| KB Push Press | 53lbs | 3R/3L |
| Goblet Squat | 53lbs | 9 |
| Burpees | n/a | 9 |
Conditioning (5 Rounds)
| Exercise | Weight | Reps |
| Rocking Chair | 15lbs | 5 |
| Abmat Situps | 10lbs | 5 |
| Airdyne | 10lbs | 5 cal |
Time Under Tension
| Exercise | Time |
| Airdyne | 20 cals |
Source - Wolf Brigade Gym
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