Warm Up: 

• 200m

• 100 Jump Rope 

  
  2 x 20
  PVC Pass Thru 
  Band Pull Part 

Bench Press: 5,5,5,5,5 
*build to a heavy 5
**max reps last set 

Every 4 min for 4 sets

• 400m 

• 20 Push Ups 

• 10 Sit Ups 

*Scale push ups as needed; Knee; Bar; Floor Press 

Finisher: 2-3 sets

• 20 Banded Tri Pull Downs 

• 10 Hammer Curls 

• 10 Hollow Rocks or tuck ups