Warm up: 3 Rounds

• 10/7 Cal

• 5-10 x tempo push ups 

• 15-20sec L sit from bar or Ground 

Strict Press
Build to a heavy 1rm
5-5-3-3-1-1 

1 Round every 3 Minutes for 21 Minutes: 

• 1 Prowler Pus Down and Back AHAP 

• 10 Wall Ball 

• 20 Kb Swing 

• 30 Jump Rope 

Cashout: 3 Sets 

• 10 GHD or Elevated Sit Up 

• 20 Russian Twist 

• 30 Flutters