2x 10 PVC Pass thrus, 10 scorpion stretches, 10 DB Bench press, 10 DB row


3 rounds with 1:30 rest in btwn sets:

5-5-5 bench press (close grip, neutral grip, wide grip), then straight into a rope pull (2 rope lengths)


Tabata Hell (:20 on/:10 off 4x of the following)

1) Medball press/except on the "rest" you are actively holding the ball in front

2.) ABS/Core Coaches choice

3.) Air squats except on the rest you are holding at the bottom of the squat