Look out Connie! 

Warm Up:  
Down and Backs

4 Rounds: 
6 - 6 - 6 - 6
Tempo Pull ups or ring rows

superset with

8-8-8-8
Db Floor press 

21 - 15 - 9

• Cals 
• Kb Swing 
• Med ball sit up 
• Prowler push between sets

CASHOUT:  Coaches choice