Core: Spend 10 min on
Tabata
Elbow Planks 8rds 20sec on, 10 sec off (4min total)
Tabata
Double KB front rack carries (you will walk around the gym holding 1 KB or DB in each hand for 8rds tabata style) (4min Total)
Strength: Shoulder Press 5x3 Increase weight on each set (go by how you feel today when choosing weights instead of a %. The goal is to go heavier with each set.)
In between shoulder Press do a super set of
Banded Face Pulls 3x10
Bent over rear delt row 3x10
Conditioning:
12min Amrap: 6 HSPU 9 Deadlifts Rx (225/155) Scaled (185/115) 30 Double Unders
Sub HSPU with Seated straight leg DB presses (35/25)