Workout:
Run 400
KB Single arm Bench Press x 10 (5 each side)
DB or KB Pullover x 10
Face Pulls w/band or rings x 10
Inchworm w/5 Push up x 5
Prone Swimmers x 10
Prone Shoulder Press w/pvc x 10
Complete:
Bench Press
5 x 3 Increase 5 lbs from last week
Complete 50 Thrusters @115/75
Every :90 complete 10 Burpees
Starting with Burpees