Dynamic Movements

4 Rounds 15 seconds of movements

Jumping Jacks

Air Squats

Push Ups



30 reps Back Squat @ 115lbs break up the sets

30 reps Front Squat @115lbs break up the sets

50 reps Bench Press @135lbs break up the sets

30 Dead Lifts @135lbs break up the sets make back is flat and weight is in those heels


Gun Shop 5 Rounds of 10 reps

Bicep Curl

Tricep Skull Crushers

Pull Overs

Military Press

Upright Row

**after each round 30 sit-ups 1 Lap Around Gym