Warm Up: 

200m run 

1 min plank

200m row 

1 min step ups 

20/10 cal bike 

1 min lunges

4 x 10:  Superset

DB Bench Press 

Tri Cep Ext 

Push up   

*rest one minute 

8 rounds or AMRAP 15 minutes

5 Right Arm DB Thrusters (30/20) 

10 Lateral Overs (20/16) 

5 Left Arm Db Thrusters (30/20) 

10 V ups 

CashouT:  Coaches choice