Warm-up

• 20 Arm Circles CW
• 20 Arm Circles CCW
• 20 Arm Hugs
• 20 Mountain Climbers
Butterfly Stretch
Straddle Stretch

3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows

Strength
Bench Press
• 5 sets of 3 reps, work up to 85% of 1RM

Weighted Dips
• 3 sets of ME Dips

Conditioning
2 rounds for time:
• 500 m Row
• 40 AbMat Sit-ups
• 30 Med-Ball Cleans 20/14#
• 20 Pull-ups
• 10 Burpees