Warm Up: 

4x 10 Pullups , 25 Pushups


Bench Press 2 warm up sets x 10 3 working set to find 1RM


3 Rounds

200m Sprint 

15 Incline Dumbbell Flys 

15 Dumbbell Pull Overs

200m sprint

10 Burpees

3 Rounds

10 Dumbbell Thrusters

15 KB Swings

30 second Rope Slams

3 x failure Pullups and Pushups

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