Warm Up
6 min AMRAP
- 3 of 3 push-ups
- 8 kip swings
- 5 tempo air squats (3201 tempo)
- 8 DB bench press
Strength
- 7 x 2 Bench Press
Conditioning
5 rounds
- 8 pull-ups
- 10 HR push-ups
- 12 wallball shots
Time Permitting
8 min EMOM
- 8 SA DB rows (each arm)
- 10 lateral flys + 10 forward flys
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