Warm Up: 400m Run/ Row
5 Min AMRAP:
5 Push UP 
10 Step Up 
15 Rope Slam 
20 Tri Cep Pull downs 

Performance: Bench Press: 3,3,3,3,3+
*building in weight each set, last set go for broke 

AMRAP x 15 MIN
12 Alt. Renegade Rows
9 Burpee Push Up over DB
6 DB Shoulder to Overhead
60 Single Unders

Fitness: 1 Round
4:00 Stations
1:00 rest b/t Stations

Station 1
AMRAP
20 Mnt. Climbers
10 DB or KB Deadlifts

Station 2
AMRAP
50 Jump Rope 
10 DB Push Press

Station 3
AMRAP
:30 Plank
10 DB or KB  Swings

Station 4
AMRAP
:30 Hollow Hold
10 DB Lunges

Cashout: 21-Day Summer Shred Ab Challenge, Day 1 lets do this!