Warm up:  Fitness = start workout 

Performance: 
PVC Pass Thru/ band pull aparts/ light reps on bench

5/3/1 Barbell Bench press

4 x 10:  

• DB Incline Bench 
• Tri Cep Pul Downs 

4 x 10: 

• Dynamic push up 
• Tri cep kick backs 

3 sets:  Finisher

• 15 db lateral shoulder flys 
• 15 Db Curls 
• 15 Db overhead tricep ext

Fitness:  

• 100cal 
• 90s plank
• 80 lunges 
• 70 sit ups 
• 60 russian twist 
• 50 wall ball 
• 40 db curls 
• 30 skull crushers 
• 20 body weight row 
• 10 Burpees