Strength/Conditioning

1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (back)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.

 WOD

A.M.R.A.P x 10 MINUTES

BOX JUMP 24/20  x  15

DUMBBELL THRUSTER  60/40  x  5

 PULL-UP  x  10