Protein Waffles

Warm Up: 400m Or down and backs 
2 Rounds:  30 sec Each: 
Jump Rope; Plank Taps; Superman; Band Pull Aparts 


Performance: Close Grip Bench Press
9-7-5-7-9


2 x 12-15
DB Bench
Tricep pull down 


Death Row: EMOM x 20 minutes
Min 1- 20/15 Cal 
Min 2- 12/10 Burpees


Fitness: 3 sets; 10-12 reps 

DB Crush Grip Bench 
TBar Pull Downs
Palof Press 


1 Round:

  • 400m 

  • 20 Ball Slam 

  • 20 Push Press 

  • Prowler Down and back 

  • 200m 

  • 10 Ball Slam 

  • 10 Push Press 

  • Prowler Down and back 

  • 10 Kb Swing 

  • 10 Ring Row 

  • 200m 

  • Prowler down and back 

  • 20 Kb Swing 

  • 20 Ring Row 

  • 400m


Cashout:  2 Min Wall Sit
Each Break = 10 Knee to elbow