WARM UP

3 Rounds/:30 Stations:

• wall ball
• side-lunges
• kgsu

STRENGTH

A. Series – 4 Rounds – Push vs Pull:

• 5 bench press
• 8 bent – over bar rows
• rest 2:00

B. Series – 4 Rounds – Upper vs Lower:

• 5 barbell seated L floor press
• 8/8 db step – up to hammer curl
• 10 med ball leg raises
• rest 1:00

C. Series – 3 Rounds:

• 10 db forward raises
• 10 db lateral raises
• 2L duck walks
• 10/10 seated KB “power” Russian twists
• rest :30