WARM UP

Killers – slow
10 Plank Push Ups
Killers – Medium
10 Plank Push Ups
Killers – Faster
10 Plank Push Ups
Killers – Fastest
10 Plank Push Ups

-then-

:60/60 Banded Chest Stretch
:60/60 Pigeon Pose

PART I.

4 Rounds Of:

• 12/12 SA KB Chest Press
• 20/20 Banded Chops
• 10/10 SA KB Push Jerk
• 15 Ab Wheel
• 8/8 SA KB Snatch
• 10 Leg Raises
• Rest 1:00

PART II.

With a 20:00 Clock, Clock Does Not Stop:

• 1:00 – hard run
• 1:00 – hard row
• 1:00 – box jumps
• 1:00 – burpees
• 1:00 – rest