WARM UP

10 Minute AMRAP

• killers – 4 cones
• 5 HR pushups
• 7 plate sit-ups

STRENGTH

A. Series – 4 Rounds:

• 6 bench press
• 20 db front squats
• 10 barbell curls
• 15 slide board abs
• rest 1:00

B. Series – 4 Rounds:

• 6.6. db lunge + OH press
• 10 DB incline press
• 15 trx/ring rows
• 10.10. seated lateral med ball toss
• 10 DB OH Tri-Ext
• rest 1:00

CONDITIONING

30:15 x 5 Rounds:

• singles
• burpees