Warm Up:  6 min amrap 

• 200m 

• 50 jump rope 

• 10 Push up 

Performance: 
Bench Press:  10,000lb/ 5,000lb 

135lb x 75 Reps 
75lb x 68 Reps

Fitness:
4 x 10 floor press with feet elevated
10 v ups between each set 

Performance/Fitness  
4 Rounds: 1 round every 5 minutes: 
Bike one mile or run 400m 
30 kb swings