Warm Up:  2 rounds 
- 400m
- 30 rope slam 
- 20 plank shoulder tap 
- 10 push up 

Performance: 
Bench Press/ Pull ups 
10/8/6/4/2  
*Build to a heavy 10 set of bench to start

Fitness: 4 x 10
Db Bench, or floor press/ super set with pull downs or ring rows 

21 - 15 - 9 

• Slam Ball clean to shoulder  (50/30)

• Med Ball Sit up (20/14)

• Russian Twist (20/14)
  *prowler push between rounds 

3 sets not for time: 
14 db hammer curls 
Superset W/
14 overhead tricep extensions