Warm Up:  AMRAP 7 Minutes 

• 100m

• 40 sec wall sit 

• 30 plank shoulder tap 

• 20 Hollow rocks or Hold 

• 10 push up 

Performance: EVERY 4:00 x 5 Rounds 

• 15 KB Swings (53/35)

• 15 Burpee

• 15 T2B

FINISHER
3 SETS

• 10 DB Bench Press

• 10 DB or Cable Chest Fly

• 10 DB Pull-Overs

• 10 DB Close Grip Chest Press
  -Rest as needed-

Fitness: Every 4 minutes for 5 rounds.  

• 15 KB Swing 

• 15 Thruster

• 15 GHD or reg Sit Up

Finisher: 3 Rounds 

• 10 Db Incline Bench 

• 10 Tri Cep Pull Down 

• 10 Lat Pull Down 

• 10 Low Row or Bent Row