
Warm up–
2 Rounds
30 Jumping jacks
20 Air Squats
5 Burpes
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
5-5-5-5-5 Tempo (3111)
Conditioning–
5 Rounds
30 MBC (20#/14#)
10 Strict ring dips
Warm up–
2 Rounds
30 Jumping jacks
20 Air Squats
5 Burpes
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
5-5-5-5-5 Tempo (3111)
Conditioning–
5 Rounds
30 MBC (20#/14#)
10 Strict ring dips