4 Rounds. Rest 60-90 seconds between rounds.
1. Heavy DB Pec Fly - 5 reps - right into...
2. Standin Banded Pec Fly - 10 reps
Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. If reps are designated, get reps within 40-seconds, any left-over is rest. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 7. Go through 3x).
1. Heavy Rope Slam (High start, low finish)
2. Evil Situps (KB Overhead, Legs Straight, Perform Situp)
3. 3-Point Plank (Lift Right Hand)
4. 3-Point Plank (Lift Left Hand)
5. DBL KB Shoulder Press
6. Laying Down Neutral DB Bench Press
2-Rounds of 60-Seconds Abs (you choose) - 10-seconds rest in-between