
Warm up–
2 Rounds
100′ Bear Crawl
10 OHS
15 Push up
Shoulder mobility
Dynamic stretches
Strength–
Bench Press
5-5-5-5-5
Conditioning–
5 Rounds
Bench Press max reps (BW)
1 min Penguins
1 min Sit ups
Rest as needed between rds
Scored for total reps