Warm Up: 400m
15-12-9
Push Up
Rope Slam
Straight Arm Push down
Performance:
Tempo Bench Press: 6-6-6-6-6
:3 down :1 Up
Every 2:00 for 5 sets
12/10 Cal Bike
Max Devils Press (35/25) in remaining time
Fitness: 3 sets Building 10-12 reps
Incline Press
TrI Pull Down
Hammer Curl
21-15-9
Calorie
Med Ball Sit Up
Ball Slam
RIng Row
*prowler push down and back between rounds
Cashout:
3 sets:
20 Plate Bicep Curl
50ft Gun Walk