A. 4 Sets
6-8 Dumbbell Bench Press
Rest 45 seconds
8-10 Bent Over Rows
Rest 45 seconds
10-12 BB Ab Roll Outs > :30-:45 Hollow Rock Hold
Rest 45 seconds
B. CF Baseline
500m Row
40 Air Squats
30 Ab Mat Sit Ups
20 Push-Ups
10 Pull-Ups
C. Med Ball Chipper
300m Run
20 Knees to Elbow w/ Med Ball
20 Wall Balls
20 Box Step Up w/ Med Ball
20 Med Ball Slams
20 Box Step Up w/ Med Ball
20 Wall Balls
20 Knees to Elbow w/ Med Ball
300m Run
