A. Bench Press 3 – 3 – 3 – 3 – 3
B. For Time:
10 Calorie Row
15 Pull-up + 20 Push-up
20 Calorie Row
15 Pull-up + 20 Push-up
30 Calorie Row
15 Pull-up + 20 Push-up
20 Calorie Row
15 Pull-up + 20 Push-up
10 Calorie Row
15 Pull-up + 20 Push-up

ENDURANCE:

For Time:
30 – 20 – 10
Burpee
Ab Mat Sit-up
800 Meter Run
30 – 20 – 10
Pull-up
Killer Rope
800 Meter Run