Upper Body Strength

Mobility Warm Up

Plyo Upper Body
Clapping Pushups 5x8 2min rest

Upper Body Strength
Incline DB Press, 5 sets Max Effort
95# - 8, 8, 7, 6, 6

Conditioning
20 Cal. Row
30 Burpies
40 2 Hand DB Ground to Overhead 45#
50 Toes to Bar
100m Walking Lunges 45# Overhead
150m Sprint

Time 14:32

Short Rest ~5min

15-10-5 for time
2 Hand DB Ground to Overhead 45#
Burpies

Time 4:20 (Painful)