Warm Up:  400m or down and backs
10-8-6-4-2
Calorie 
Step Up
Hammer Curl 

16-14-12-10 
Db Walking Lunge
Floor Press 
Db Sit Up (use One DB’s) 
*use same db’s for each set 

1 Round every 4 minutes for 20 Minutes or 20 Min AMRAP: 
200m Run/Row 
10 Pull ups/ Ring Rows
5/5 Single Arm DB Shoulder to Overhead
1 Way Prowler 

Cashout: Friday Special