Warm-up:

2 Rounds

  • 10 Pushups
  • 15 Rows
  • 20 Situps

Strength 35min Cap

1¼  Barbell Bench Press - 4x12

BB RG Rows - 4x12

DB Shoulder Press - 4x12

BB Curls - 4x12

SA DB Kickbacks - 4x12

MB Situps - 4x12

Conditioning 15min AMRAP

5 Pullups

15 Pushups

10 Slam Balls

5 Burpees

15 Hanging Knee Raises

10 DB Clean & Press

Cooldown

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

 

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