3 rounds
30 rope slams
30 ball slams
30 goblet squats
1 minute plank
20 minutes spin
—
Bench
5x5 60lbs
accessory:
4x10 chest press
4x10 incline db chest press
4x10 incline flys
15 mins treadmill
—
back squats
5x5 80lbs
4x10 db Romanian deadlifts
4x10 goblet squats
4x10 reverse lunge
20 minutes elliptical
—
5 rounds
10 lateral wall balls
10 suspension push ups
10 suspension inverted rows
10 box jumps
10 minutes spin
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