CHEST & BACK

CIRCUIT 1 (3 SETS)

• Incline Barbell Bench Press 12r
• Ring Rows :30 sec
• High Knees :30 sec (RED ZONE)

CIRCUIT 2 (3 SETS)

• Dumbbell Bench Press 12r
• Push Ups w/ Row 12r
• Up Downs :30 sec (RED ZONE)

CIRCUIT 3 (4 SETS)

• V-Bar Back Rows 12r
• Ball Slams :30 sec (RED ZONE)

CIRCUIT 4 (3 SETS)

• Single Arm Dumbbell Back Rows 12r each
• Kettlebell Swings 12r
• 200m Run

BURN STATION (6 ROUNDS x 2 MINUTES PER ROUND)

• Woodchops 10r

THEN

• Complete as many Burpees needed to get your heart rate to the RED ZONE
• Rest with whatever time is left over from the 2 minutes.