A. Core
:30 on / :10 off x 4 rounds p/s
Side plank adductor hold

B. Strength
8' on / 2' transition

Go heavy! You should be able to hit about 4 rounds in each station. Challenge yourself and increase the weight each round

1. 12 DB bench press
     12 B/o rows

2. 12 Arnold press
     12 bench/box dips

3. 30 band face pulls (pull OVER your head)
     15 HRPU or Deficit PU