Warm Up:  
1 Prowler Push
200m
.3 Bike 

2 x 10 (light)
Db Bench Press
Lat Pull Down 

Bench Press for load:
2 x 10 reps @ 50%
5 reps @ 55%
5 reps @ 65%
5+reps @ 75%
* max reps on 75%
*If you don’t know your 1 rep max build to heavy 5 and go for max reps on last set 

Complete 1 Round every 4 Minutes for 5 Sets 

• 40 Jump Rope 

• 30 Sit Ups

• 20 Alt. DB Snatch

• 10 Burpee

2-3 SETS

• 10 hammer Curls

• 20 Weighted Russian Twist

• 10 Tricep Ext, Skull Crushers