AM:

4 Rounds

1200m run + 1 min max situps + hanging knees to elbows x 15

then

Max reps bench press @ 135lbs – 35 reps

Max reps bench press @ 225lbs – 7 reps (ha dead)

PM:

“Hands Up” 4 Rounds

Devil Press @ 40lb DBs x 10

OH Walking Lunge @ 40lb DBs x 20m

Toes To Bar x 10

then

5 Rounds

Row x 10cal

Assault Bike x 10cal

Double Under x 20

Run x 50(ish)m