Warm UP: 

• 400m Row 

• .5 Distance Bike Ride

• 20 Mountain Climbers 

• 1 Round of 7 Sec Levels 

2 sets: 

• 10 Scap Push Ups 

• 5/5 Single Arm DB Bent Row 

• 10/10 Single Leg RDL

In 10 Minutes or less build to a heavy 2RM Bench Press 

Every 2:00 for 5 Rounds 

• 10 Deficit Push up 

• 12 Kb Swing 

• 30 Double Unders or 50 Jump Rope 

Finisher; 3 sets
10 Db Bicep Curl 
15 Single DB Overhead Extension