From the brilliant mind of Aaron Polnick

Warm up 5 minutes

3 rounds of the following:

1.

Box Jumps x 10

Battle Rope Alternating & double arm 30s

Air Squats x 20

Sled Pull 2 plates (run hard and fast 50m)

2.

Wide grip pull-ups x max

1 arm row x 10/side

Bent over row with Olympic Bar x 10
Standing overhead press with Olympic Bar x 10

3.

Push ups x 12

Bench Press x 10

Incline push ups x 12

ABS

Polnick Plank Special - Tabata Planks

7 Rounds of 50 seconds on 10 seconds off

Front/side/side/front/side/side/front

Stretch!!!!!!!!!!!!