Warm Up:  400m 
3 min cardio: Bike/ Jump Rope/ Lateral Overs/ Plank Variations 

Performance: 
3 x 8 Close Grip Bench
*build to a heavy 8 set and hit 3 sets at that weight 

For Time 
20-15-10-15-20 Ball Slams
50’ DB Walking Lunge (#50/#30)
200m Run

Fitness: 3 x 12: 
- DB Incline Bench 
- Tricep Pull Down 
- 6/6 Weighted Step Up 

21-15-9
- Ball Slam 
- DB Front Squat
- Sit Ups 
- 200m Between Sets