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Warmup: 10 minute ~ Athlete's Choice

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SuperSet ~ Not for time

4 Rounds of

Lying Dumbell Flies x 12

Standing KB High Pull x 12

Dips x 12

Weighted Ring Rows x 12

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OTMx 10 minutes

1 Rope Climb

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SuperSet #2 ~ Not for Time

4 Rounds of

10 Dumbell Bench Presses

10 Seated Dumbell Curls

6 OLY bar Roll outs

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OTMx12 minutes of

100 meter Sprints 

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