Protein Waffles

Warm Up: 400m Or down and backs 
2 Rounds:  30 sec Each: 
Jump Rope; Plank Taps; Superman; Band Pull Aparts 

Performance: Close Grip Bench Press
9-7-5-7-9

2 x 12-15
DB Bench
Tricep pull down 

Death Row: EMOM x 20 minutes
Min 1- 20/15 Cal 
Min 2- 12/10 Burpees

Fitness: 3 sets; 10-12 reps 

DB Crush Grip Bench 
TBar Pull Downs
Palof Press 

1 Round:

• 400m 

• 20 Ball Slam 

• 20 Push Press 

• Prowler Down and back 

• 200m 

• 10 Ball Slam 

• 10 Push Press 

• Prowler Down and back 

• 10 Kb Swing 

• 10 Ring Row 

• 200m 

• Prowler down and back 

• 20 Kb Swing 

• 20 Ring Row 

• 400m

Cashout:  2 Min Wall Sit
Each Break = 10 Knee to elbow