
Warm up–
50 Jumping jacks
15 Burpee push ups
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
6-6-3-3-1-1
Conditioning–
21-18-15-12-9-6-3
KBS (53#/35#)
Push ups
Sit ups
15 min cap
Warm up–
50 Jumping jacks
15 Burpee push ups
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
6-6-3-3-1-1
Conditioning–
21-18-15-12-9-6-3
KBS (53#/35#)
Push ups
Sit ups
15 min cap