Tempo Bench Press- 4X6@60% or RPE6 
*16 min cap. 3-2-1 tempo.

Start on either circuit: 
C1: 4 Rounds. Rest if needed. 
4X- Plate OH Walk (45/35) 
*10 Push-ups at each cone. 
100X- Jump Rope

C2: 4X10. Rest if needed. 
DB Hanging Leg Raise (25/15) 
DB OH Sit-up (25/15) 
DB Core Twist (25/15) RL=1