Warm Up: 

• 200m 

• 100 Jump Rope 

• 50 Plank taps 

• 200m 

• 50 Jump Rope 

• 25 Plank Taps

1 x 20 PVC Pass Thru 

Performance:  
Arnold Press
8-8-8
Superset W..
10 Lat Delt Raise and 12-15 Tri Kick Backs 

Every 2:00 for 6 Sets

• 20/15 cal row

• Max Push Press 95/65 
  - rest 30 seconds between set 

Fitness:  2-3 Sets 
10 Lat Delt Raise
12 Front Delt Raise
15 TriCep Pull Downs 

5 Rounds
Work 2:00 Rest 1:00

• One Way Prowler

• 20 Russian Swings

• :30 Max Calories Bike 

*Start back each round where you left off