W2 D3

DB Bench Press 

4 x 20 @ 30% of BW 

-rest 1:30min between sets 

Run

4 x 400m w/ weighted vest 

-rest 1:1

Weighted Ring Dips 

5-5-5-5-5

L-Hang  

5 x 10sec 

Split Squat w/DB’s

5-5-5-5-5

5min AMRAP

Burpee Box Jump 24/20