4 Rounds. Rest 60-90 seconds between rounds.
Floor Bench Press (Barbell - laying on floor, perform bench press) - 4x5
Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 6. Go through 3x).
1. Alternating 1/2 Swiss Ball Push Up
2. Palloff Press Right
3. Palloff Press Left
4. Standing Bike Sprint
5. Ab Roller
6. Sled Push/Pull
45/10 x 2-rounds. 45 Seconds On, by 10 Seconds Rest for 2-Rounds. Start at Exercise 1 and move to subsequent Exercises from there.
2. Push Up Sidewalks (Push Up Walking Each Way Sideways Every Rep)
3. Wall Ball