400m Run or Row
5 min Circuit
5 1 arm KB Swings (side)
5 KB Push Press (side)
5 Goblet Squats
400m of the opposite you did first.

5 min
Lat, Shoulder, Pec Roll

100 Push Press 95/65#
(or if your really ambitious us 2Kb’s 53/35#)

*When the bar is dropped below chest height you pick one of the following
10 Ghetto GHD Situps
15 Ring Support Knee Raises
20 Abmat sit-ups

20 reps or 12 mins Hell Track with a partner

*Alternate Full reps (1st pole, 2nd, 3rd, 2nd, 1st, Tag)

Loop Jog or easy Dyne, Row 5 mins

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