A. Bike x 5 minutes
B1. Cocky Walks 3x10 yards
B2. Plyo Pushups 3x10
B3. Spiderman Crawls w/ Elbow Drop 3x10 yards
B4. Air Squat hold 3 x 20sec
C. PAMC - 3x10 each every 80 seconds
Back Squat - 195#
Bench Press - 185#
Strict Parallel Grip Pullup - BW
Full GHD Raises - BW
Press - 125#
Slam Balls - 40#
Front Squat - 145#
Pushups - BW
BB Curls - 85#
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