Warm-up:

200m Run then 3rds of:

10 Bird Dog with 2sec pause

5 ½ Kneeling Single Arm Dumbbell Press each

Strength:

3 sets

Dumbbell Bench Press x 8 reps

Rest 20sec

Tempo Push-up x 8 @1111

Rest 20sec

Banded Triceps Press Downs x 20 reps

Rest 60sec

Conditioning:

1000m Run/Row

30 Dumbbell Push Press

1000m Run/Row

30 Renegade Rows

1000m Run/Row

Rx 35/25

Rx+ 50/35

Finish:

2-3 sets

40sec Hang Sequence from rig