Warm Up

4 Laps

10 reps

  • Jumping Jacks
  • Seal jacks
  • Cross Jacks
  • Low pogo
  • High pogo
  • Body Squats
  • Gate Swings
  • Fast Feet
  • Push Ups
  • Sit-ups

 

50 Back Squats with Bar 65lbs 5reps and switch

50 Front Squats with Bar 65lbs 5reps and switch

10 Rounds of 10 reps

100 Bench Press with Bar 10 and switch 

superset with 10 Pull-ups and 10 Bar dips 

15 Minutes Every minute on the minute

5 Jump Shrugs 65lbs 

15 Sit-ups