A.
5:00 of Easy Cardio
B.
2 Sets of:
20 Banded Pull Aparts
10 PVC Pass Throughs
10 Push-ups
C.
2 Sets of:
6 half-kneeling DB press per arm
6 ISO push-ups per arm
6 Handstand Shoulder taps per arm
D.
3 Sets of:
10 Reverse Hypers
20 Plate Jumps
40 Single Unders
5:00 of Easy Cardio
B.
2 Sets of:
20 Banded Pull Aparts
10 PVC Pass Throughs
10 Push-ups
C.
2 Sets of:
6 half-kneeling DB press per arm
6 ISO push-ups per arm
6 Handstand Shoulder taps per arm
D.
3 Sets of:
10 Reverse Hypers
20 Plate Jumps
40 Single Unders
E.
For Time:
50 Double Unders
10 DB Burpee Cleans (2x 50)
20 Strict HSPU
100 Double Unders
20 Strict HSPU
10 DB Burpee Cleans (2x 50)
50 Double Unders
50 Double Unders
10 DB Burpee Cleans (2x 50)
20 Strict HSPU
100 Double Unders
20 Strict HSPU
10 DB Burpee Cleans (2x 50)
50 Double Unders
F.
3 Sets of:
100m Assault Runner
25-ft Handstand Walk
10 Calorie Ski-erg
25-ft Handstand Walk
Rest 2:00 between Sets
G.
Bench Press
1x10, 5x5
H.
4 Sets of:
10 DB Lateral Fly
20 Banded Upright Row
===============================
E.
7:32
F.
1:37, 1:38, 1:33
G.
135, 185, 205, 215, 225, 235
H.
Fly's: 15 lb DB's
Upright Row: Green Band
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