Warm Up
3 rounds
10 lunge steps step backwards
10 air squats
10 calorie row
10 lunge steps step backwards
10 air squats
10 calorie row
Strength
Incline dumbbell bench
4x10
Dumbbell incline flies
3x12
4x10
Dumbbell incline flies
3x12
Metcon
4 rounds
16 calorie row
16 ghd situps or anchored situps
16 calorie row
16 ghd situps or anchored situps