Warm-up

Strength:

Every 90sec x 8 sets (4 each)

1- Strict Press x 5 reps + 30sec Handstand Hold

2- Single Arm Dumbbell Row x 5 each + 10-15 Banded Lat Pull Downs

Conditioning:

50/35 Calorie Assault Bike

50 Wall Balls 20/14

1000/800m Row

Finish:

Accumulate 5min of dead hanging from rig.