Warm Up:  Down and backs or 200m  
3 min cardio:  rope slam, JJ, skater, run, row 

2 x 20  

• Pass thru

• Press W PVC Pipe

• Band Pull apart 

Bench Press
3,3,3,3,3+ 

3 x 10 seated lateral shoulder raises
3 x 5/5 single arm ring row  or db bent row

30 seconds on 30 seconds off for 4 minutes 
MAX assault bike
Rest 2 minutes 

30 seconds on 30 seconds off for 4 minutes
Max wall balls
-Rest 2 minutes 

Plank and Flutter kicks 
:30 plank :30 flutter for 4 rounds 

SCORE = Cals and Wallballs 

Extra Credit: 

• 3 x 10 
  Front Delt Raise  

• Db Curls 

• Db Tri Cep Kickbacks