Warm up:
Tricep Work 3x10
Face Pulls or Rear Delt work 3x10
SIngle Arm DB row 3x10
1x8 @ 65
1x 8@ 70
1x8 @ 75
1x8 @ 80%
1x5 @ 70
1x5 @ 75
2x5 @ 85%
Conditioning:
3rds (8min Cap)
15 Box Jumps (24/20)
12 Wall Ball (25/16)
10 Push Press (135/95)
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