| A. DB Bench Press 5 – 5 – 5 – 5 – 5 |
| B. With a Partner (One work/one rest): |
| 8 Rounds (Each, can give option for 6 rounds) |
| 200 Meter Sprint + 10 Burpees |
| C. With a Partner – 100 GHD Sit-ups total (one work/one rest) |
| *lower volume/parallel for beginners |
| A. DB Bench Press 5 – 5 – 5 – 5 – 5 |
| B. With a Partner (One work/one rest): |
| 8 Rounds (Each, can give option for 6 rounds) |
| 200 Meter Sprint + 10 Burpees |
| C. With a Partner – 100 GHD Sit-ups total (one work/one rest) |
| *lower volume/parallel for beginners |