Warm-up

2 Rounds

  • 10 Pushups
  • 15 Rows
  • 20 Situps

Strength 35min Cap

1¼  Barbell OH Press - 4x12

DB Bent Rows - 4x12

DB Bench Press - 4x12

Zottman Curls - 4x12

DB Tate Press - 4x12

Wall Ball Situps - 4x12

Conditioning 15min AMRAP

  • 5 Chinups
  • 15 CG Pushups
  • 10 DB Snatch (ea)
  • 5 HSPU
  • 15 Butterfly Situps
  • 10 DB Lateral Raises

Cooldown

  • Cobra Pose (1min)
  • Sink Stretch (1min)

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