Warm-Up: 10 leg swings / 10 arm circles / 20 DDog UpDog / 20 Torso Rotat.

Warm-up | 5Rounds

  • 1 Lap
  • 5/10/5/10/5 - Push-ups5s/Sit-ups10s

Strength | 3 Sets

8 DBChest Press (Heavy)

21-15-9

  • -HR Push-ups
  • -Chin-ups

Accessory Work | 5Rounds

  • 20 DB Curls
  • 20 Push-ups

Funct. Conditioning | 20Min Time Cap

  • 50 Flr Chest Press (90% of 8rep set)
  • 50 MB V-ups
  • 50 Hammer Curls
  • 50 Wall Ball Sit-ups
  • 5 Core Crawls

Mobility

  • Banded Dislocates
  • Thumbs Up/Down
  • Childs w/ Lat stretch

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