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