Warm up:

3 Rounds: Tabata

Up Dog into Down Dog

Plank March (palm plank, alternate lifting arms straight out in front of you)

:10 Single leg hops L, :10 Single leg hops R

Scap Pushups on Knees

Build:

Every 3:00 x 4 sets

10 Strict Press

+

10-15 Push Press @ Same weight without putting the weight down

+

50 Double Unders or Jumping Jacks

Conditioning:

9 Min AMRAP:

10 Hang DB/KB Snatches- Right Arm

10 Pushups

10 Hang DB/KB Snatches-Left Arm

20 Russian Twists w/DB

Cooldown:

Prone Pec Stretch x :30 each arm

:20 each wrist stretch (fingers towards knees, back of hands on ground)

20 arm circles (10 fwd/10 back)