Warm Up: 
200m 
100 Jump Rope 

2 x 20
PVC Pass Thru 
Band Pull Part 

Bench Press: 
5,5,5,5,5 
*build to a heavy 5
**max reps last set 

Every 4 min for 4 sets
400m 
20 Push Ups 
10 Sit Ups 
*Scale push ups as needed; Knee; Bar; Floor Press 

Finisher: 2-3 sets
20 Banded Tri Pull Downs 
10 Hammer Curls 
10 Hollow Rocks or tuck ups