Warm Up:  12-9-6
Calorie
Med Ball Push Press
Prowler Down and Back 
:20 Flutters Between sets

Bench Press: 5-3-1-1-1
Continue Building to a heavy 1 Rep 

5 rounds :30 On :30 off
- Wall-Ball  
- Toe to Bar/ Hanging Knee To Elbow/ Tuck Ups  
- Jump Rope 
- KB Swing (alternate) 
Rest