Warmup:
- Run 200m
- 10 pushup
- 15 pullups
- 10 ring row
- walking lunge stretch w/ rotation
- 10 tuck jumps
- Run 200m
A. Bench Press
- 3@70%
- 3@80%
- 3+@90%
B. 3 Rounds- Count your Reps
- 1 minĀ pushup
- 1 min double unders
- 1 min pullup
- 1 min goblet squat
- 1 min Rest
C. 4 Sets (NFT)
- 8 Weighted Situps W/ Medball
- 8 Dead Bugs/side
- 30 Sec Plank
- 30 Sec Side Plank