M)
5 Rounds of
5 Pull Up
10 Behind the Back Banded Curl
20 Banded Row

F)
5 Med Ball Clean 6lbs
15 Push Ups
15 Box Jumps
4 Med Ball Cleans 10lbs
12 Push Ups
12 Box Jumps
3 Med Ball Cleans 16lbs
9 Push Ups
9 Box Jumps
2 Med Ball Cleans 20lbs
6 Push Ups
6 Box Jumps
1 Med Ball Clean 25lbs

30 Sec Plank
30 Sec Hallow Rock
20 Sec Plank
20 Sec Hallow Rock
10 Sec Plank
10 Sec Hallow Rock