WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 8+8 1-Arm shoulder press
3) 15 Medball bearhug squat jumps
4) 15-20 Banded facepulls

---

STRENGTH

Shoulder press,
6 x 3 @ 90% of the heaviest set of 3 shoulder presses from last week

---

CONDITIONING

10 Rounds for time:
12/9 Calories row
12 Wallball shots 20/14lb

---

ACCESSORY

Seated 1-arm dumbbell shoulder press,
3 x 12/12 (easy)

Diamond push-ups,
3 x 12

1-Arm behind the neck tricep extensions,
3 x 10/10 (easy)

Core:

Tabata sit-ups.

8 Rounds,
:20s Sit-ups
:10s Rest