Warm-Up
Scapular Push-Ups x 10 reps
Y’s, T’s & W’s x 5 reps each

Followed by…

Three Sets
Assault Bike (or Double-Under Practice) x 30 seconds
Pec Activation x 60 seconds
Rest 30 seconds

Accessory work
Three sets of
Dumbbell Bench Press x 8-10 reps
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps
Rest 60 seconds

Conditioning

AMRAP 12
Complete as many rounds and reps as possible in 12 minutes of

200 Meter Run or Row
20 Alternating Dumbbell Snatches
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)