Warm up 2 rounds

• 5 inch worms with push ups
• 10 plank rolls, hip move side to side
• 10 shoulder taps
• 20 flutter kicks
• 10 plank jumps, in plank jump to feet and back
• 20 flutter kicks, hands under butt
• 400 m run 
   

  A.  Bench Press or Push press *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 1 – 80% x 2 reps *Set 1 – 90% x 2 reps *Set 3 – 95% x 2 reps Rest 3 minutes between sets. B. Complete as many rounds and reps as possible in 15 minutes of: 10 Toes to Bar/ hanging knee ups 15 Box Jumps (24″20″) 20 Alternating Single-Arm Dumbbell Snatch (55/35 lbs)