Strength: 4 Rounds For Quality

5 Pause Bench Press

10 Barbell Curls

15 Plate Twist (per side so 30 total)

Workout: 4 Rounds For Time

10 Strict Press RX(75/55) RX+(95/75)

20 Walking Lunges

200m Run

Extra Credit: 4-5 sets

10-20 GHD Situps

10-20 Back Ext.

:20sec. Side Plank (Each Side)

10 Calorie Echo Bike

10 Tempo Heels Elevated Goblet Squats **3 seconds down/3seconds up**