Weightlifting:
Close Grip Bench Press 10x3: 60 Sec Rest - 55% 1 RM Bar Weight 25% 1RM Band Weight
Power Snatch 5x3: 60 Sec Rest - 55% 1 RM Bar Weight 25% 1RM Band Weight
Jangle Balance Press: 10x3
Incline DB Bench Press 5x15
Face Pulls 5x12 Heavy
Tricep Extension 150 Reps
Conditioning:
With a Partner
400 M Run
While the partner bikes for cals
Stop when you hit 150 Cals
5 Min rest
For Time
60 KB STO 24k/16k
60 Cal Row
5 Min rest
For Time
45 - 30 - 15
Wall Ball #20#14
Pull Ups