Warm Up:
200m 
100 Jump Rope
50 Plank Taps 
25 Rope Slams

Build to a heavy 3 back squat 
4 sets:
3 Back Squat
5 Chin Up 
1 Way Prowler AHAP

5 rounds 

• 12 dB bench press 

• 8 Ring Rows/ Pull Downs 

• 15/9 calories 
  *Rest as needed between sets but push the bike 

Challenge: For Time 
100 goblet squats or a Lunges 
* every break 30 sit ups

2 sets: 
21 Bicep Curls (7/7/7)
15 Tricep Pull Downs
10 Front Delt Raise