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Warm Up:
-Stretch
-Push Up Challenge (1 minute of Push Ups)

3 Rounds

• 8 DB Chest Fly
• 8 Ring Dips

WOD#1: Chest and Tricep circuit. This workout is a super set bar bell and weight plate circuit concentrating on your chest and triceps. The 1st circuit is strictly barbell. The main focus is to do light weight but more reps. This is how we lean out. Not too light but a mid range weight where it will burn.

-2 Rounds (Bar bell circuit)

• 20 Reverse Grip Bench Press
• 40 Skull Crushers
• 20 Close Grip Bench Press

-2 Rounds (Weight Plate)

• 20 Front Lateral Raise
• 40 Standing Tricep Extension
• 20 Front Lateral Raise

WOD#2: Conditioning. Go for time. Rest when need to.
FOR TIME

• 100 Jump Rope
• 80 Alternating Rope Slams
• 60 KB Swings
• 40 Tire Flips or Slam Balls
• 20 Burpees
• 40 Tire Flips or Slam Balls
• 60 KB Swings
• 80 Alternating Rope Slams
• 100 Jump Rope

COOL DOWN: Core. Do as many rounds as possible in 6 minutes.
6 Min. AMRAP

• 8 Toes to Bar
• 8 V- Sit Ups

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