Warm Up:  

• 200m 

• 100 jump rope 

• 50 plank shoulder tap 

• 25 push up 

Performance: 
Bench press: 10,8,6,4,2,1 
Superset DB Row, 7,7,7,7,7  
*Break as needed between sets 

Fitness:
Db Floor press W/ Feet elevated 8,8,8,8,8
Super set with 8 db row 

2 Rounds: 
3 min AMRAP 

• 5 Atomic Burpee 

• 10 Db Front Squat 

• 15 rope slam 

*rest 1 minute 

3 Min AMRAP 

• 5 Pull up/ Ring Row 

• 10 Push up 

• 15 air squat 

*rest 1 minute 

3 Min AMRAP 

• 5 sit up 

• 10 russian twist 

• 15 flutters