WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
10 Toes up romanian deadlifts with dual dumbbells
10+10 1-Arm shoulder press
10 Ring-rows
5 Burpee box jumps

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STRENGTH

Shoulder press,
6 x 3 @ 93% of the heaviest set of 3 shoulder presses from 2 weeks ago.

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CONDITIONING

As many reps as possible in 4:00 minutes of:

15/12 Calories bike erg
12 Ring-rows
6 Burpee box jump overs 30/24”

Rest 3:00 min

As many reps as possible in 4:00 minutes of:

12/19 Calories bike erg
10 Ring-rows
5 Burpee box jump overs 30/24”

Rest 3:00 min

As many reps as possible in 4:00 minutes of:

9/7 Calories bike erg
8 Ring-rows
4 Burpee box jump overs 30/24”

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ACCESSORY

Incline dumbbell bench press,
3-4 x 8 (hard)

Incline skull crusher,
3-4 x 10 (moderate)

Meadow raise,
3-4 x 6 (hard)