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Warm Up:
-Stretch
-Tabata:3 rounds(30s ON/15s OFF)

• Row
• Punching Bag

WOD#1:Upper Body.
-FOR TIME

• 30 Push Press with Weight Plate (45/35)
• 40 Australian Pull Ups
• 50 Single Arm DB Clean and Press (30/20)
• 40 Australian Pull Ups
• 30 Push Press with Weight Plate (45/35)

WOD#2: Lower Body.
-FOR TIME - 21-15-9

• Air Squat
• Box Jumps

Cool Down: Core
-4 rounds

• 20 Hanging Leg Lifts with medicine ball
• 25 Crunches with medicine ball
• 30 Russian Twists with medicine ball

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