Strength
4 rds
2 to 4 Bench Press
8 reps of
dips
decline push ups
incline push ups
Conditioning
Minutes 0-4:
60/40 cal ride
Minutes 5-15:
5 Rounds:
6 Hang Power Clean (115/85)
12 Shoulder to OH (115/85)
24 Double Unders
Minutes 15-Fin:
60/45 Calorie Row
Cardio Burn
4 rounds
12 DB Floor Press
15 box dips
12 push ups
10 shoulder taps
Then
4 rounds
15 KB Deadlifts
5 burpees
15 DB shoulder to Overhead (push Press)
5 burpees
15 jump squats
5 burpees