A. Warm-Up 

3 Rounds of: 

5 Calorie Bike 

5 Walk-Outs 

5 Scap Push-Ups 

5 Scorpions

B. Strength 

5 Giant Sets of:

Bench Press x 5 Reps 

Ab Mat Sit-Ups x :30 

Dumbbell Front Raise Shoulder Raises x 20 Reps 

Rest 1:00

C. Conditioning 

For Time 

1-2-3-4-5-6-7-8-9-10

Burpees

2-4-6-8-10-12-14-16-18-20

Kettlebell Swings