1. Bench/ Floor Press:

50% x 8

60% x 6

70% x 4

80% x 2-3 x 6

*Superset KB Goblet Squats x 6-10

2.  3 Rounds:

  • DB SL RDL
  • Band Overhead Triceps Press x 10-15
  • Band Spine Twist x 10 +10

3.   How fast can you complete 1,000m Row?

Rest 2 min

How fast can you complete 100 Push ups?

*everytime you stop or rest do 10 Air Squats