Warm Up: 10-8-6-4-2
Calorie Bike or ski
:30 Jump Rope Between sets  

Performance: 
Bench Press: 6-4-2-1
*6/6 Single Arm Bent Over Rows With KB after each set
** Work up to a heavy 6; attempt to add weight each set 

3 sets: AMRAP x 4 Minutes 

• 6 Toes to Bar

• 8 Push Ups

• 10 Box Jump or Alt Box Step Ups (24’/20’)

-Rest 1:00 Minute between sets-

Fitness: 
4 x 7-10 Reps 
Db Bench/Floor Press 
Single arm bent over row with KB after each set 

3 sets: AMRAP x 4 Minutes 

• 6 Hanging Knee Raise or 15 Standing Knee to Elbow

• 8 Push Ups (use bar or wall if needed)

• 10 Alt Box Step Ups (24’/20’)

-Rest 1:00 Minute between sets-

Cashout:  3 Rounds: 

• 20 Sec Hollow Body Flutters

• 10 tuck ups

• 5 V-Ups