400 Meter Run

25 Dumbbell Push Press

50 Situps

400 Meter Run

50 Situps

2 Dumbell Push Press

4 sets of  8 Deadlift at 70%

1 set  of Deadlifts at 60%

2 back Squats

Rest 90 seconds

7 rounds

10 Bench Press

10 alternating DB Strict Press

5 Rounds

Rest 5 minutes

12 Bent over DB Flyes

12 DB Upright Row

5 Rounds

75 Power Snatches

45lb Sled Push 100 Yards Rest  1 minute

90lb Sled Push 80 Yards Rest  1 minute

135lb Sled Push 60 Yards Rest  1 minute

180lb Sled Push 40 Yards Rest  1 minute

15 Burpees

40 Double Unders

15 Wall Balls