Warm up:

2 Rounds:

20 Alternating Arm Hugs (Swings)

10 Belly Dancer arms

10 Scap Push-ups

:10 Bear Crawl

5 Up Downs

10 Body weight good mornings

Build: Upper Push

Every 90 secs x 4 sets (6 Mins)
6-10/side Single arm DB or KB Floor Press w/ 31X1 Tempo

Conditioning:

DT Intervals
Every 3:00 x 5 sets
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*Using 1 DB or KB… do all reps on right side before switching to left side.

You will do ALL DL, HPC, and PJ on each side before resting