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

• Air Squat  

• light ball slam or Battle Ropes  

• Flutters

• Band Pull Aparts 

3 SETS

• 10 Cal Bike

• 15 Push-Ups

• 10 Db Curl and Press (95/65)

• -Rest 1:00-

5 Rounds for reps
30 sec work/ 30 sec rest 

• Calorie 

• Kb Swing 

• Lat Over 

• Bench Dip 

• Prowler