Warm Up:   

Down and Backs

Performance: 
Bench Press: 
EMOM 5: 1 rep @ 90% 

Fitness:  
Db Bench or Floor press 8,8,8,8,8
Superset W/ 20 flutters 

5 rounds or AMRAP 15 Minutes

• 10/8 Calories 
• :30 plank on rings 
• 50 single under
• 20 Lateral Overs 

3 sets not for time: 

• 14 Barbell Curls 
• Superset W/ 
• 1 Minute Max Banded Tricep Pull downs 
• Rest 1 minute