Warm-Up
Wall Slides x 5
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Kettlebell Halos x 10 (5 each direction)

Accessory Work
Every 2 minutes, for 18 minutes (3 sets of each)
Station 1 – Dumbbell Shoulder Press x 8-10 reps
Station 2 – Strict Pull-Ups or a difficult scaled option x 6-8 reps
Station 3 – Farmer’s Carry x 100 Meters, use KB, DB or Farmer Carry Handles

Conditioning
Three rounds for time of:
400 Meter Run, Row or 20 Cal Bike
30 Kettlebell Swings