Warm-Up
2 Rounds
20 Cal RE Bike
200m Run
10 PVC Pass Throughs
10 DB Push Press
20 Band Walks
Strength
10x5 Floor Press
5x1:00 DB Hold OH ( 30sec each)
10x10 DB Bicep Curls
10x10 DB Tricep Kick Backs
Conditioning
10 min AMRAP
Run 100m
12 KB Swings 55/35