Run 1 mile or 2400M Bike or Row

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
5X- DB Bench Press (70/45’s)
AMRAP- Dropset Bench Press (55/35’s)

C2: 4 sets. Rest 1 min after set.
5X- Single Arm DB OH Tricep Ext. (25/15) RL=1
5X- Single Arm DB Tricep Kickback RL=1
AMRAP- Diamond Push-ups

C3: 3 Rounds. 30 sec AMRAP on each. Rest 30 sec after set.
Crunches
Swimmer Kicks
Bicycle