4 Rounds. Rest 60-90 seconds between rounds.
1. DB Bench - 8 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. Banded Fly
2. Double Rope Slam
3. Versus SA Row Right
4. Versus SA Row Left
6. Ball Slam
2-Rounds of 60-Seconds Abs (you choose) - 10-seconds rest in-between