A.  Bench Press: 1 Rep Max. Rest 2:00 Minutes

Beginner: 5-5-5-5-5, adding weight each set. Rest 2:00 Minutes

Complete 20 Banded Pull-Aparts in-between sets

B.  “Jones Bones”

As Many Rounds as Possible in Twelve Minutes of:

10 Toes to Bar

10 Shoulder to Overhead (135/95)

200 meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike in place of Run)

L3: (115,/75)

L2: (Knee Lifts) (95/65 Push Press)

L1: (:20 seconds Elbow Plank each round) (DB Push Press, neutral grip)

C.  EXTRA CREDIT

Accumulate:

150-200 Banded Tricep Pull-Downs

75-100 Kettlebell Curls