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Warm Up: Tabata style 4 rounds @ each; :20 on :10 rest 

  • Jump rope 

  • Plank Shoulder Tap 

  • light ball slam 

  • Flutters 

Performance: 
Bench Press:  
Work to a heavy 5 set
3 x 5 @ heavy 5 superset w 
20 banded Tricep pull down 


For Time: 25-20-15-10-5 

  • Cal Row

  • Push Ups 

  • Med Ball Sit up


Fitness: 3 x 10: 

  • Front Delt Raise 

  • Tri Cep Pull Down 

  • Knee to Elbow 


20-15-10-5 

  • Cal Row 

  • Thruster (30/20) 

  • Medball Sit ups 
    *1 Prowler Push down and back between sets* 



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