Warm Up:  

3 Minutes of Cardio: Jog, Jump Rope, Step Up, Push Up

2 x 20:  PVC Pass Thru, Band Pull Aparts, Light ChainSaw 

Performance: 4 sets: 

• 8 Body Weight Bench Press (or heavy 8 set)

• 6 Wide Grip Pull Ups

5 sets: 

• 12/9 Cal Bike

• 10 Db Bench Press (50/35) (something challenging for 10 set)

• 10 Ring Rows
  -rest 30 seconds-

Fitness: 3 x 10-12 reps: 

• Arnold Press

• Heavy Rows

• Weighted Russian twist (25/15)

6 Rounds: 

• 200m Run/200m Row/ 10/8 Cal Bike (alternate each round)

• 10 Kb Deadlifts

• 10 Ring Rows

Finisher: 3 Rounds: 
5 second Levels; Perform 10 GHD or weighted sit ups between rounds