Warm up:

3-4 Rounds (depending on time)

10 Single leg hops R

10 Single leg hops L

3 inch worms (no push-up) + 5 Push-ups on the last rep

5 Scap Push-ups

5 Scap Pull-ups

Conditioning:

For Time… 20 Min Cap

40-30-20-10

DB Floor Press (2 DB’s)

20-15-10-5 

Pullups/ Ring Rows/DB Bent Over Row

50-50-50-50-

Double Unders or Jumping Jacks

So… RND 1 is 40 Floor Press + 20 Pullups + 50 Double Unders

RND 2 is 30 Floor Press + 15 Pullups + 50 Double Unders

and so on.. ends on double unders

Cooldown:

:30 ea/ prone pec stretch

20 PVC or Banded Passthroughs