Monday
Warm-up 3 rds
20 jumping jacks
15 light wall balls
10 Mt. climbers
5 inch worms

Each sec 3 rds 45 on/15 off with 1 min btwn rds double DB
Sec 1
Alt Floor press
Incline fly (shoulders on a wall ball)
Skull crushers
Sec 2
R leg split squats ( DB hang to the side)
L leg Split squats ("    ")
OH lunges
Sec 3
Alt curls
Delt raises
Alt press
Sec4
R single Leg DL
L "              "
Bent over row
3min rest
800m run