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Warm up

5 2-legged pistol squats

5 inch worm push ups

30 seconds single leg pistol practice

5 gladiator push ups

30 seconds pistol practice


Bench press-Build a heavy 4

5-10 Aussie push ups between

Conditioning A-B-A

A 3 rounds for time

5 box jumps 30/24

3/3 pistol squats

B-Every 90 seconds x 3 rounds

2 bench presses

8-12 hammer curls


3 rounds

8-12 Cuban presses

8-12 pinch presses

8-12 rear delt flys

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