Warm Up: 

Down and Backs or 400m Jog

• 20 Med ball floor press (throw ball if possible)  
• 20 band pull aparts 
• 20 Hollow Rocks 

Performance:  Bench Press:  Work up to heavy 5 set

5 x 3 reps tempo @ heavy 5 set

AMRAP 20 minutes

• 5/5 Single Arm Ring rows 
• 10 Hand release push ups 
• 15/12 cal row

Fitness:  27-21-15-9 

• Calories 
• Kb Swing 
• Air Squats
• Db bench or floor press 
• Ring Rows