Warm-Up
Overhead Movement Prep

Followed by…

2 sets:

Burgener Warm-Up with a PVC Pipe

Then…

Accessory work
Three sets of:
Barbell Z-Press x 8 reps
Rest 45 seconds
Weighted Strict Pull-Up x 8 reps
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps
Rest 45 seconds

Conditioning
For time:
25/18 Calories of Assault Bike
50 Dumbbell Push Presses
50 Dumbbell Push-Ups
50 Dumbbell Push Presses
25/18 Calories of Assault Bike