Strength: For Quality ** Not Metcon pace, moving steady**

21-15-9 Bench Press **Increase throughout**

25m Sled Push

21-15-9 Barbell Bicep Curls

then,

21-15-9 DB Incline Bench

25m Sled Push

21-15-9 DB Tricep Kickbacks **2 DB’s at the same time**

Workout: For Time

50-40-30-20-10 Situps

25-20-15-10-5 American KB Swings RX(53lb/35lb)

50-40-30-20-10 Walking Lunges **Total reps**