Strength
4 Sets:
- 6 Close Grip Bench Press @ 20X0 @ 80-85%
- 6 Supinated Grip Pull Up @ 20X0
Conditioning
3 Sets:
Complete as many rounds as possible in 3:00 of:
- 5 Burpee Pull Ups
- 10m Shuttle Run x 5
- 10 Plate Overhead Walking Lunge Steps
Jog for 2:00 between sets and begin where you left off.
Optional Independent Work
3 Sets:
Complete as many rounds as possible in 3:00 of:
- 10 Ring Rows
- 10 Calorie Assault Bike
- 10 Push Ups
- 5 Step Ups with Double Kettlebell Front Rack Carry
Rest 2:00 between sets and begin where you left off.