A) Warm Up:

2 Rounds:

20 Jumping Jacks

:20 Straight Arm Plank

20 Alternating Plank Shoulder Taps

2 Rounds:

5 Knee Push-ups 

20 Mountain Climbers (20 total)

10 Boot Strap Squats 

B) Build: Shoulders

EMOTM x 10 Mins

1)5-10 Strict Press + 5-10 Push Press (Left Arm)

2)5-10 Strict Press + 5-10 Push Press (Right Arm)

*You want to choose a rep # that begins to get tough for the strict press, and then get as close to 10 reps each set on the push press as you can.

C) Stamina:

EMOTM x 10 Mins

1):30-:45 of jump rope or jumping jacks

2):20 Plank Hold + :20 Wall Sit

D) Conditioning:

AMRAP 15

10 Push Up

20 Sit Up

30 Air Squat

40 Ice Skater

50 ft Bear Crawl (sub :50 plank hold)