Accessory Work

Three sets of:

Dumbbell Shoulder Press x 8 reps

Rest 45 seconds

Supine Ring Rows x 8-10 reps

Rest 45 seconds

Dumbbell Skull Crushers x 10-12 reps

Rest 45 seconds

Strict Toes to Bar, Hanging Leg Raises or knee raises x 6-8 reps

Rest 45 seconds

Conditioning

4 rounds for time

15 Cal Assault Bike

25 Kettlebell Swings 44/35

35 Push-Ups