Warm-up

Strength: Every 90sec x 12min (4 sets)

1- Alternating Single-Arm Dumbbell Press x 8 reps each arm

2- Strict Supinated Grip Chest to Bar Pull-ups x 6-8 reps

Conditioning:

As Many Rounds and Reps as Possible in 3min of:

20 Pull-ups

25 Push-ups

30 Air Squats Rest 1min and repeat for a total of 5 sets.

Pick up where you left off.