PVC/Foam Roll

3 Rounds – 

10 Cal Bike

10 Banded Air Squats

10 Orange Band Pull Aparts

Strength:

5 Rounds – not for time

10 DB Bench Press

10 Body Rows – control your pace!

10 Dips

10 Goblet Squats

Conditioning:

Death by Box Step Over – start with TWO (over and back) and add TWO every minute