STRENGTH: B. Press 4X6

Circuit the following: allow for 30 sec to 1-minute rest between sets

A. 4X8 decline push ups

B. 4x8 ring rows or decline ring rows

C. 4X10 step walking KB / DB walking lunge

( Cossack squat ) ???

D. 4X20 abmat sit-ups or GHD sit-ups

E. 4X10/8 Calorie assault bike

chip off 5 burpees while you wait.

Finisher: Hold 2 minutes each side

Half saddle

half seated frog

seated forward fold