Warm Up:  Down and Backs

3 Min Cardio: Jump Rope/ Bike/ Lat Over/ Shoulder Tap

20 PVC Pass Thru/ Press

Performance: 
3 sets: Build to a heavy 3 strict press and hit 3 sets: 

• 3 strict pres

• 3 push press 

• 3 push jerk 

Fitness: 3 sets: 

• 6 Arnold Press 

• 10 Lat Delt Raise 

• 15 Tricep Pull Downs 

Complete as many rounds and reps as possible in 15 minutes of:

• 1 Prowler Push 

• 5 Chin Ups or DB Bent Row 

• 10 Dumbbell Push Presses

• 15 Russian Kettlebell Swings

• 200M 

Cashout: Coaches Choice