Strength: Strict Press:

 5-5-5-5-5

*Keep the weight the same

In between sets (4):

1-min Plank (Weighted or unweighted)

(Rest 1-2-mins Between Strict Press and Planks)

Conditioning:

Every 3-mins… for (15) mins (5-Rounds)

250/200m  Row/Bike

50 Double Unders

Upper Body Push (6-10 reps)

*Pushing Options: (Choose reps that challenge you to finish in 2 sets or less)*

 Pushups, Strict HSPU, Kipping RIng Dips (No Band),

L1: Unbroken DUs,

L2: DUs,

L3: 200/150m, 1/2 att. (+) 1/2 Singles,

L4: 200/150m, Singles,