Warm-Ups
3 sets:
Tricep Push Down 20 reps
Banded Pull A parts 20 reps
A.
Four sets of:
Station 1 – Bandbell Bench Press – 20 reps
Station 2 – Filly Presses – 8-10 reps per side
Station 3 – Suit Case Carrys 3 lengths each side
Station 4 – Bent Over Barbell Rows (Supinated) – 8 reps
B.
In teams of two, complete as many rounds as possible in 20 minutes of:
300 Meter Run (Partner A)
20 Box Jumps (24″/20″) (Partner B)
20 Wall Ball Shots (20/14 lbs) (Partner A)
C.
4 sets:
Side Bends 8 reps
Leg Raises 8 reps