February 8 2021

Strength:

Single Arm DB Press: 

*Chose 3 weights: Heavy, Medium and Light 

4 sets of Max reps with each weight. Once you have maxed out go to the next weight. 

Rest 2 Min between sets.

Conditioning:

For Time 

3 Rounds of 

15 Overhead Squats 95/65

15 Pull ups

2 Rounds of 

12 Overhead Squats

12 Bar Facing Burpees

1 Round

9 Overhead Squats

9 Bar Muscle ups

*15 Min Cap