A. 4 Sets
6-8 Dumbbell Bench Press
Rest 45 seconds
8-10 Bent Over Barbell Rows
Rest 45 seconds
10-12 Barbell Ab Roll Outs OR :30-:45 Hollow Hold
Rest 45 seconds
B. CF Baseline
500m Row
40 Air Squats
30 Ab Mat Sit Ups
20 Push Ups
10 Pull Ups
3. Med Ball Chipper
250m Row/250m Run
20 Knees to Elbow
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
250m Row/250m Run