A) 2 Shoulder Press + 4 Push Press complex x3
With this exercise you will do 2 shoulder press followed immediately by 4 push press.
rest 60 sec
B) TGU 6-8 x3 use light weight 10-15lbs
Rest 60 sec.
C1) 2 Wall Climb-Wall Climb Demo
C2) 10 Hand Release Push-up-HR Push-up Demo
C3) 30 second bar hang
X3 Rest 90 second
D1 hollowbody rocks
D2 arch body rocks
30 sec/30 sec rest x3
10 Minutes of Rowing
skill based-work on rowing technique
Rowing Demo-You don't have to watch the whole thing, just watch the first 4 minutes.
Run 2 miles @ 8:15 pace