Warm Up:  3 min Cardio – Row, Jump rope, Bike, Run.

3 rounds:
20 seconds each: Walking down Dog/Shoulder Taps/Good Mornings/Walking Lunges

Back Squat: 5/3/1 
*build to heavy 5 set, attempting to add weight for 3 and 1 set

3 rounds 
3:00 work / 1:00 rest 

Complete 400m 
Time remaining max rep Bench Press or Push Press **
**choose a weight you can complete for at least 8-10 reps unbroken (about 75% of heavy single)

Cashout: 3 sets of 10-12 repsFront Delt Raise
Tricep Pull Down
Db Curl
1 round of 7 sec levels