WARM UP

"AMRAP 6"

-3 Rope Pullups or Footlocks

-10 Alt. DB Bench (5 each)

-15 sec DBall Bear Hug Hold

-20 sec Bike/Row

STRENGTH

"Bench Press"

-5x5 (work to heavy 5)

"Close Grip"

-3x3 (roughly 70%)

CONDITIONING

"3 Person Team Workout" (Relay Style)

9 Rounds (3 Each):

-10 Bench Press @155/105

-10 Cal Machine (Bike or Rower/First Come, First Serve)

-10 DBall GTOS @100/80 (or 7 @150/100)

-1 Rope Climb

(*Next Partner Starts in Reverse order with 1 Rope Climb, DBall, etc..)