Whiteboard Brief:

Warm-Up:

3 Rounds

8 Good Mornings

10 Arm Circles

8 Scap Push Ups

10 Russian Twists

Build: Shoulders

Cardio Strength Edition:

E 2 Mins x 4 Sets:

:30 MTN Climbers or Jump Rope

5-10 Strict or Push Press (R arm)

5-10 Strict or Push Press (L Arm)

Conditioning:

Death By Devil’s Press

EMOTM until you can’t no mo’

+1 Devil’s Press

*Single or Double DB/KB Today.. up to you!

*To start.. in the first minute you will do 1 Devil’s Press..

On the next minute do 2

Next minute do 3

and so on until you can’t finish all the reps in the minute anymore.

*You’re an ultra bad ass if you get into the round of 15