Warm Up:  3 Rounds 

• 30 seconds jump rope

• 30 seconds Ball slam (light) 

• 30 seconds hollow position  

*15 second transitions

4 x 10 
Crush grip DB Bench press
Superset W
15 - 20 banded tri cep pull downs 

AMRAP x 16 Minutes 

• 200m 

• 15 Kb swing 

• 30 KB Plank and Reach 

• 15 Push Ups 

Cashout: 50 BB Curls