Workout:
Bike 3 minutes
KB Single arm Bench Press x 10
DB or KB Pullover x 10
Face Pulls w/band or rings x 10
Inchworm x 5
Push ups x 20
Prone Swimmers x 10
Prone Shoulder Press w/pvc x 10
Complete:
Bench Press
5 x 5
For Time:
30 Box jumps @24/20
30 Pull-ups
30 Kettleball Swings 70/35
30 Steps walking lunge
30 Knees to Elbows
30 Push Press @75/55
30 Back extension
30 Wallball @20/14
30 Burpees
30 Double unders