Exercises:

11 Rep Workout.  Everything adds up to 11.  All the way up from 1& 10 back down to 1&10.

First block-

 decline chest press and 

1 rep decline chest press 10 reps plank tricep extension.

Second block

1 burpee (yes with push-up)

10 Bicep curl

1-10 2-9 3-8 …. 10-1 and back.

Finisher: 

Coaches Choice

Equipment Needed: 

Weights for Chest Press & Bicep Curls

Hero Challenge 

+ 50 or 100 Burpees