A. Shoulder Press 4 X 3 -Increasing to a heavy triple for the day B. Conditioning 10 Rounds: 10 Burpees 10 V-Ups 10 Tuck-Ups 10 Sit-Ups

1 Mile Run 3 Rounds: 12 Overhead Squats, 115/80 lbs 9 Power Clean and Jerks, 115/80 lbs 6 Chest to Bar Pull-Ups 1 Mile Run

A. Bench 5 X 5 @ 80-90% (RPE 7) B. Conditioning 5 Rounds: 15/12 Calorie Row 50' Double DB Walking Lunges, 50's/35's 15/12 Calorie Row -1 Minute Rest Between-

A. Body Armor 3 Sets: 200m Row 5 Rower Pike Ups 20 sec Goblet Squat Hold 10 Side Lunges 10 sec Thread-the-Needle Hold (each side) B. Conditioning 21 - 15 - 9 Box Jumps, 24/20 [...]