Warm Up: 400m
AMRAP x 7
30 Jump Rope
20 PCV Pass Thru
10 Sit Up 
5 Burpee 

Bench Press: 3,3,3,3,3+ 

EMOM x 16 Minutes or 4 Rounds

1. 15/12 Cal

2. 10 Box Step Overs

3. 15 Db Push Press

4. 10 DB Bent Over Row

Suns out Guns Outs 2-3 sets 

• 12 Db Floor Press 

• :45 “Gun Hold” w/ Plate 

* Gun hold is holding plate at waist height in 1/2 curl and elbows pinned to body