Warm up: 3-4 Rounds (depending on time) 10 Single leg hops R 10 Single leg hops L 3 inch worms (no push-up) + 5 Push-ups on the last rep 5 Scap Push-ups 5 Scap Pull-ups Conditioning: For Time… 20 Min Cap 40-30-20-10 DB Floor Press (2 DB’s) 20-15-10-5  Pullups/ Ring Rows/DB Bent Over Row 50-50-50-50-...Read More