Warm-Up
3 sets
10-20 Push-Ups
10-20 Tricep Push Downs
10-20 Pull A parts
A.
5 sets of:
Bench Press x 10 reps
3 set of:
Station 1 – Tricep extensions x 10 reps
Station 2 – Filly Press x 8 reps each side
Station 3 – Hollow Rocks x 15 reps
Station 4 – Barbell Rows x 8 Reps
B.
Three rounds for time of:
400 Meter Run
20 One Arm Snatch
20 Ring Dips
20 Sit-ups
