Warm Up:  7 Min EMOM: 

1. 12/10 Cal Bike

2. Down and Backs (high knee, butt kick, lateral shuffle)

3. 45 sec F - carry

4. 30 plank + 15 hollow

5. 25 sit up 

6. 20 Glute Bridge 

1 Minute: PVC Pass Thru and Press 

Bench Press: 5,5,5,5,5
Build to a 5 rep max on bench press
then..
2 x 15 Db Crush Grip press (close grip) 

Five rounds for time or 25 Min AMRAP.

400/300m 
20 Body Weight Lunges 
10 Box Jumps/ Step Ups 
5 Atomic Burpee (30/20) 

Finisher - 3 sets:

 10 Tuck up/ 20 Russian Twist/ 30 Flutters/ 40 Sec farmers Carry