Warm Up: 3 Rounds

• :60 aerobic (row/ Bike. Jump Rope/ Jog) 

• Single Arm Farmer Carry Down and back (switch at halfway) 

• 10 Pillar to Plank

5 Sets

• 5 Bench Press (Goal is heavy 5 by end of 5th set)

• 20 Kb Swings

30-20-10

• Wall Ball 

• Push Up
  *Prowler down and back and 50 Jump Rope between sets