Warm Up: 400m

15-12-9 
Push Up 
Rope Slam 
Straight Arm Push down 

Performance: 
Tempo Bench Press: 
6-6-6-6-6 
:3 down :1 Up 

Every 2:00 for 5 sets 
12/10 Cal Bike 
Max Devils Press (35/25) in remaining time

Fitness:  3 sets Building  10-12 reps 
- Incline Press
- TrI Pull Down
- Hammer Curl 

21-15-9
- Calorie
- Med Ball Sit Up 
- Ball Slam
- RIng Row 
*prowler push down and back between rounds 

Cashout: 3 sets: 
20 Plate Bicep Curl 
50ft Gun Walk