5 Rounds. Rest 60-90 seconds between rounds.
1. Single Arm DB Bench - 5/5 Reps (60-Seconds Between Rounds)
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 6. Go through 3x).
1. Dumbbell Side Raise to Press - 10
3. Push Walk - 7/7 (7 reps per arm)
4. Marching Bridge (laying on back, with glutes into the air, and feet on bench, perform march).
5. Cable Reverse Flys - 10
60/10 x 1-rounds. 60 Seconds On, by 10 Seconds Rest for 1-Rounds. Start at Exercise 1 and move to subsequent Exercises from there.
1. Alt Rope Slam
2. Forward and Back Jumps
3. Side to Side Jump