Warm Up:
PVC
Foam Roll
Strength:
DB Standing Press – 5×5 crossload (2-3 warm up sets)
Body Row w/ feet on box – 5×10
Bench Press – 5×5 crossload (2-3 warm up sets)
Pull Up – Strict – max effort
Conditioning:
5 rounds – 1 minute rest between rounds
200m bike sprint
7 burpees
5 box jumps (30/24)
Bar GYM 