Tuesday July 30th: 

Warm Up: 200m
20 Sec: Arm Circle Forward/Backwards 

2 x 10
Med Ball Floor Press
Med Ball Sit Up
Med Ball Russian Twist 

Performance: Bench Press: 
5,5,5,5,5
*12-15 Banded Tri cep pull down between sets 

Every 5 Minutes for 3 sets: 
600m Run 
30 Hand Release Push ups (or max Reps in remaining time)

Fitness:  4 sets
10 Tri Cep Pull Down  
:20 L Hang or Sit 
15 Banded Face Pulls

EMOM x 15
Minute 1: 12-15 Ball Slams
Minute 2: 200m or 10/7 Cal Bike 
Minute 3: 12-15 Push Ups

Finisher: 2-3 sets
15 Hollow Rocks 
10/10 Hip Raises (from side plank) 
15 Arm Haulers