Warm Up: 1 Round 

• 400m

• 1 Minute Farmer Carry

• :30 Hollow Hold 

2 x10
Hand Release Push Up 
Band Pull Apart 

Spend 10 Minutes or less building to heavy set of 3 on Bench Press

21-15-9
Db Floor Press 
Sit Up
Tricep Pull Down 
*3 atomic burpee and 1 Prowler One Way AHAP between rounds

Cashout: 
500m Row for Time