Warm-Up
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5
Scapular Pull-Ups x 10-15 reps

Three sets of
Dumbbell Shoulder Press x 8 reps
Rest 45 seconds
Supine Ring Rows x 8-10 reps
Rest 45 seconds
Dumbbell or EZ Bar Skull Crushers x 10-12 reps
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps
Rest 45 seconds

Conditioning
Five rounds for time of
200 Meter Run or 250 meter row
20 Push-Ups
10 Pull-Ups