Warm Up: Tabata style 4 rounds @ each; :20 on :10 rest 

• Jump rope 

• Plank Shoulder Tap 

• light ball slam or rope slam  

• Flutters 

Performance: 
Bench Press:  Work to a heavy 5 set
3 x 5 @ heavy 5 superset w 
20 banded Tricep pull down 

For Time: 25-20-15-10-5 

• Cal Row

• Push Ups 

• Med Ball Sit up 6’ target

Fitness: 3 x 10-12 reps: 

• Front Delt Raise 

• Tri Cep Pull Down 

• Hanging Knee raise or Standing Knee to Elbow

20-15-10-5 

• Cal Row 

• Thruster (30/20) 

• Medball Sit ups 
  *1 Prowler Push down and back between sets*