Warm Up:  400m 
100 Jump Rope
5 Burpee

2 sets: 
8/8 Front Lat Delt Raise
10-12 Lat Pull down/ Low Row 
15 Tri Cep kick backs or pul downs

Strict Press: 
10-8-6-10-8-6

30-20-10
Calorie
KB Swing 
Push Ups

Cashout:  3 Rounds 
Levels 
8 Second Levels w/ :30 Farmer Carry AHAP between sets