Strength
4 rounds
Strict Pull-ups 10/8
8 BB bent over rows
10 DB Shoulder raises
5 Strict Press
Conditioning
50 Goblet Reverse Lunges (50/30)
50 Box Jump Overs (24/20″)
50 KBS (50/36)
Then
3 Rounds: (70/80/90%)
OT 4 Minutes
10 DB Push Press (heavier side)
500m/400m Row
Cardio Burn
4 rounds
10 DB Push Press
15 KBS
10/10 step ups
500 meter row
4 to 5 rounds
15/12 Cal ride
15 sit ups
1 min plank