Strength
3 sets
5 BB strict press
8 BB bent over row
3 Sets:
3-6 Strict Pull Ups or 5 strict HSPU
15 Banded Straight Arm Pull Downs
Conditioning
18 mins
15/12 Cal row
12 Shoulder to Overhead 115/75
9 Toe to bar or 15 GHDs
Cardio Burn
5 rds
10 DB hip thrusters
8/8 DB lunges
15 KB Deadlifts
250 meter run
5 rounds
250 meter row under 1 min
20 reverse sit ups
20 shoulder Taps
10 push ups