- Warm Up: 20 Squats, 20 Push-Ups, 20 Sit-Ups
- Workout: Seated Press, Push Press with stick/pipe/barbell, Back Squats
- Directions: 3 sets of 3 reps of each movement before moving onto the next. Select weight to provide ample challenge across all sets of a particular movement. Take no more than 1 minute rest between sets and 3 minutes between movements.
- Challenge: 100 Jack Knives
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
