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Warm Up:  AMRAP 5 Minutes 

  • 50 Jump Rope 

  • 40 sec wall sit 

  • 30 plank shoulder tap 

  • 20 Hollow rocks or Hold 

  • 10 push up 


Performance: EVERY 4:00 x 5 Rounds 

  • 15 KB Swings (53/35)

  • 15 Burpee

  • 15 T2B


FINISHER
3 SETS

  • 10 DB Bench Press

  • 10 DB or Cable Chest Fly

  • 10 DB Pull-Overs

  • 10 DB Close Grip Chest Press
    -Rest as needed-


Fitness: Every 4 minutes for 5 rounds.  

  • 15 KB Swing 

  • 15 Thruster

  • 15 GHD or reg Sit Up


Finisher: 3 Rounds 

  • 10 Db Incline Bench 

  • 10 Tri Cep Pull Down 

  • 10 Lat Pull Down 

  • 10 Low Row or Bent Row