4 Rounds. Rest 60-90 seconds between rounds.
Bench Press - 3 Reps (go heavier)
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. Cookband Close Grip Push Ups (use multiple Cookbands if necessary).
2. Banded Push Up Plank Walk
3. Banded Monster Walks
4. Laying Down Skullcrushers
5. Alternate Forward Lunge Walk with Sandbag
7. Med Ball Rainbow Slams
Extra Station ADDED Instead of Finisher (make sure SecondsPro is updated to have 7th Station).