Buy any pre-made shirt get any tshirt or tank 1/2 off.



Warm Up:

Dynamic hip and shoulder warm up 10 minutes

6 Sets of

Bench Press, 6-8 reps moderate weight; rest 30 seconds

then Pull ups - As many reps as possible (AMRAP); rest 1 min




4 Sets of

300 meter run

20 Burpees

400 meter run

20 Dumb Bell (DB) or Kettle Bell Snatches, 53 lbs alternating arms (10 each arm)

4 minutes of rest between sets


Cool Down:
Spend 10-20 minutes doing mobility and stretching

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