Warm Up:
200m
100 Jump Rope 
50 Plank Taps 
:25 Hollow
12 Push ups 
1 Prowler Push 

Performance: 5/3/1 Bench Press 

4 Sets: 

• 10-12 DB Incline Bench 

• 10-12 DB Bent Over Row

• 30 Russian Twists W DB 

EMOM x 15 Minutes
1) 20 Kb Swing 
2) 10 Burpee 
3) 12/9 Cal Bike 

Fitness: 
3 Sets: 

• 10-12 DB Incline Bench 

• 10-12 DB Bent Over Row

• 30 Russian Twists W DB

EMOM x 15: 

1. 20 KB Swing 

2. 10 Burpee or :40 Air Squat 

3. :40 Bike/ Row/ Ski

SUMMER SHRED!