Warm Up

3 Rounds
10 Squats
10 Dive Bombers
10 Hollow Rocks
10 Superman
5 Strict Pull Ups

Workout of the Day

10 Ring Rows

10 Push Ups
10 Ring Rows

10 Wall Ball Shots 20/14
10 Push Ups
10 Ring Rows

10 Pull Ups
10 Wall Ball Shots
10 Push Ups
10 Ring Rows

10 Dumbbell A-Squats
10 Pull Ups
10 Wall Ball Shots
10 Push Ups
10 Ring Rows

10 Devil Press
10 Dumbbell A-Squats
10 Pull Ups
10 Wall Ball Shots
10 Push Ups
10 Ring Rows

400 meter Run
10 Devil Press 2-30’s/2-20’s
10 Dumbbell A-Squats 3″ 2-30’s/2-20’s
10 Pull Ups
10 Wall Ball Shots 20/14
10 Push Ups
10 Ring Rows