Warm Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds

Jumping Jacks
Pvc Pass Overs
Push-up Negatives
Scap Pull-Ups
Alternating Lunges

Strength

Bench Press

Every 2 Minutes on the Minute X 5 Rounds
Bench Press X 3 Reps / Build

Every Minute on the Minute X 4 Rounds
Close Grip Bench Press X 8 Reps

WOD

2 Rounds / Rest 2 minutes between rounds – AMRAP 4 minutes

COMPETITIVE

15 Db Push Press (35/25)
10 Box Jump Overs (24/20)
15 Db Push Press (35/25)
10 Box Jump Overs (24/20)
Max Cal Row

PERFORMANCE

15 Db Push Press (25/15)
10 Box Jump Overs or Step Overs (24/20)
15 Db Push Press (25/15)
10 Box Jump Overs or Step Overs (24/20)
Max Cal Row

LIFESTYLE

15 Db Push Press
10 Box Step Overs
15 Db Push Press
10 Box Step Overs
Max Cal Row