Supplemental
6 x 10 Flat Bench Dumbell Press

Strength
Flat Bench Press
6 x 10
GHD Sit Ups
6 x 20
Every 3 Minutes

Seated Shoulder Press
3 x 10
Every 2:30 Minutes

French Press
3 x 15
Every 2:30 Minutes

Workout of The Day
3 Rounds
15 Toes to Bar
25 Burpees

and or

Supplemental Endurance
3 Rounds
1000 Meter Row
400 Meter Run

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