Warm Up:  Down and backs or 400m 

3 Rounds:  

• 30 Jump Rope

• 10 Ball Slam (light) 

• 10 Bench Dips 

Performance: 
Bench Press 5-3-1-3-5

Every 4:00 For 4 Sets
500/400m Row 
5/5 Single Arm DB Clean 
15 Push Up

Fitness:  4 Sets Building: 7-10 Reps 
DB Bench Press
Tri Cep Kick Back 
DB Curl 

EMOM x 16 Minutes
1) :45 Cardio* 
2) 5/5 Db Suitcase Split Squats (scale to lunge or step up) 
3) 20 V up/ Tuck Ups/ Sit Ups 
4) 20 Alt Bent Row DB Seesaw Row 
*Choose from run, bike, row.