A. Bench press:

5-5-5-5-5

*** Between each set perform max reps of ring rows.***

 

B. 5 sets of:

AMRAP 2 min.:

20 cal Row

20 Wall ball shots 20/14 lbs

Max reps HSPU's

    Rest 2 min. between the sets.

 

C. 3 Rounds of:

10 sec. Hollow hold

10 sec. V-ups

10 sec. Tuck-ups

      Rest 30 sec.