Strength
Bench Press work up to a heavy one rep max
Then
3 rds
8 dumbbell flys
8 to 10 dips
Conditioning
- For Time
- 20 Push Presses 135/85
- 20 Burpees
- 30 double unders
- 15 Push Presses
- 15 Burpees
- 30 double unders
- 10 Push Presses
- 10 Burpees
- 30 double unders
- 5 Push Presses
- 5 Burpees
- 30 double unders
Cardio 🔥 Burn
8 rounds
10 weighted sit ups
20 Alternating plank shoulder taps
30 double unders / DB hop overs
3 rounds
15 DB Push Press
25 DB Hang power Cleans
35 DB squats