Warm Up:  

• row 200m 
• 100 jump rope 
• 50 plank shoulder tap 
• 25 push up 

Performance: 

• Bench press: 10,8,6,4,2,1 
• Superset BB Row, 7,7,7,7,7  
• *Break as needed between sets 

Fitness:

• Db Floor press W/ Feet elevated 8,8,8,8,8
• Super set db row 

2 Rounds: 
3 min AMRAP

• 5 Atomic Burpee 
• 10 hollow rocks  
• 15 rope slam 
• *rest 1 minute 

3 Min AMRAP

• 5 Pull up 
• 10 Push up 
• 15 air squat 
• *rest 1 minute 

3 Min AMRAP 

• 5 sit up 
• 10 russian twist 
• 15 flutters