1 DB Bench Press x 15
Incline Row x 15
} 3x
2 Rope Slam x 30 sec
Transfer Squat x 30 sec
} 3x
3 Falls Road Run } 1x
4 NG Pullups x 10-12
DB Step-Up x 16 (8/8)
} 3x
5 100lb Plate Push D+B
Medicine Ball Push-Ups
} 3x
6 25cal Bike (Goal <90sec) } 3x
7 DB Pullover x 15
Tricep Pressdown x 15
} 3x
8 Bicep Blaster 15 – 30 – 60 } 1x

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