WARM-UP:
3 x
:30 Machine
:20 High Plank Hold
:10 Hollow Hold
-then-
20 Scorpions
10 Knee Push-ups
STRENGTH:
Bench Press:
5-5-5-3-3-3-1-1-1 Building Across Sets
CONDITIONING:
AMRAP 16 of:
15/10 Calorie Machine
15 Push-ups/Sit-ups
*The Movement will be push-ups until the 8:00 mark, and then it will switch to Sit-ups