Tuesday

Rope (4ways :30 ea. x 2)

Bench Press 5 x 5
60% of max set 1
70% of max set 2 & 3
85% of max set 4th & 5th

5 rounds:
wt. dips 5
Incline db press 5
Standing db curl 10

Sprints (after rounds)
4 x 10 mph 0% incline (10 sec)
2 x 9 mph 10% incline (8 sec)
2 x 12 mph 15% incline (8 sec)

Stretch/Ladder