A) 4 rounds of:

12 Strict Dumbbell Press, 20lb/10lb
6 Push-Ups
Rest 30 sec
6 Box Jump, 30”/24”
30m Sprint
Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold
14 Second Bar Hang


Bench Press

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep bench. Then take 10% off that number and perform the designated number of sets for 5 repetitions.



Every 3 minutes x 5 rounds:

30 Double-Unders
20 Calorie Row
10 Back Rack Lunges

AX: 45#/35#.
RX: 75#/55#.
RX+: 95#/65#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

In each 3 minute station, you should have some rest.

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