Warm-up
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Monster Walk
• 10 m High Knee Skips
• 10 Jumping Jacks
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

10-8-6 reps:
DB Floor Press
Bent-over DB Rows

Strength
Bench Press
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM

Bar Dips
• 3 sets: max unbroken reps

Conditioning
3 rounds for max reps:
4 min AMRAP:

• 10 Sumo Deadlift High-pulls 75/55#
• 10 Push-ups
• 10 Box Jump Overs 24/20”
2 minutes:
• Rest