Warm-up

Strength:

10 sets

2 Push Press @65-75%
Rest 45sec between sets

Conditioning:

Time Cap 15min.

50/40 Calorie Assault Bike

40 Deadlifts 155/105

30 Strict Handstand Push-ups

20 Front Rack Reverse Alternating Lunges

Or

50/40 Calorie Assault Bike

40 Deadlifts 135/95

30 L-seated Dumbbell Press 35/25

20 Front Rack Reverse Alternating Lunges