Strength
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring or DB Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Deadbugs/Birddogs x 6-8 reps @ 2110
Rest 45 seconds
Conditioning
5 Rounds for time:
20/15 Calories of Assault Bike
15 Push-Ups
3 Wall Walks
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring or DB Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Deadbugs/Birddogs x 6-8 reps @ 2110
Rest 45 seconds
Conditioning
5 Rounds for time:
20/15 Calories of Assault Bike
15 Push-Ups
3 Wall Walks