Warm up:

2 Rounds

1 cycle of the Push-up Triad-

3 Wide stance push-ups

3 Regular push-ups

3 Narrow stance push-ups

10 Boot strap squats

8 Up downs

6 Air Squats

Build (17 mins)

Every :90 x 5 sets

10-15 Floor Press (both arms same time)

rest 2:00

Every :90 x 5 sets

10-12 Bent Over Rows (both arms, same time)

*Goal is to use the same weight across all sets for both floor press and rows

Conditioning:

7 Min AMRAP:

25 Air Squats

10 V Ups

5 Burpees

Cooldown:

1:00 each Low Grasshopper Lunge Stretch

1:00 Childs Pose