Warm-up
2 Rounds
Push-up 10-15 reps
Tricep Push Down 20 reps
Single Arm Standing Reverse Fly – 10 reps each side
A.
Dumbbell Bench Press 5 sets of 15-20 reps
Dirt 30’s (10 Skull Crusher, 10 Pull Overs, 10 Bench Press)
3 sets:
Bent Over Reverse Flys (using plates) x 10 reps
Max Reps Ring Rows
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Snatches
12 Ball Slams
12 Box Jumps (24″/20″)
15/10 Calories of Row
C.
100 Sit ups