Warm Up: 

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

• Plank Shoulder Tap 

• light ball slam 

• Flutters

• Band Pull Aparts 

Performance: 5/3/1 Bench Press 

3 SETS

• 25/20 Cal Bike

• 20 Push-Ups

• 15 Power Cleans (135/85)

• -Rest 1:00-

Fitness: 5 Rounds for reps
30 sec work/ 30 sec rest 

• Calorie 

• Kb Swing 

• Lat Over 

• Bench Dip 

• Prowler