Warm Up:  Down and Backs or 200m 

3 Min Cardio:  Rope Slam, Bike, Plank Shoulder Tap/ 

1 Min PVC Pass Thru 

Adding 5- 10 lb to last Tuesday’s weight  

0 - 2 Minutes - 4 strict press

3 - 4 Minutes - 3 Strict Press + 1 Push Press 

5 - 6 Minutes - 2 strict press + 2 Push Press

7-8 Minutes - 1 Strict press + 3 Push Press

9-10 Minutes - 4 Push Press

4 Rounds: 

• 60 sec Bike or Ski  

• 30 sec kb swing

• 60 sec Jump Rope 

• 30 sec pull ups/ Ring Rows  

*Rest 1:30 minute between rounds
Score= cals+ Kb Swing+ Pull ups 

Extra Credit:  Shredded Arm Circuit 
2 x 20 
Banded Tri push Down 
Db Curl 
Weighted Sit up