Warm Up: 3 min cardio:  Bike; Jog; Jump Rope; Plank shoulder tap 

• 20 PVC Pass Thru 

• 20 push press wall balls 

• 20 Band Row 

Performance: On a 7:00 clock 
1RM Strict Press

on a 5:00 Clock 
Work to a 5RM DB Bench Press 

-rest 2:00- 

On a 5:00 Clock 
Max Push Ups 

AMRAP x 10  Minutes 
10/8 Cal Bike 
8 Db Snatches (50/30) 
6 up down (no push up)

Fitness: 3 x 10-12 Reps: 

• Incline Bench 

• Lateral Delt Raise 

• Elevated sit up 

Work your way down and back up:  

• 400m 

• 30 Walking Lunges 

• :30 Wall Sit 

• 30 Db Hang Clean and Press 

• :30 Elbow Plank 

• 30 KB Sumo DL High Pull 

• :30 Flutter Kicks 

• 400m