Strength:

9×3 floor press

3×3 narrow grip

3×3 regular grip

3×3 wide grip

– @70% 1RM bench press

– Rest 30” between sets 

Conditioning:

18’ time cap

100 double unders

10 Handstand Push ups

10 V ups

80 double unders

20 handstand push ups

10 V ups

60 double unders

30 handstand push ups

10 V ups

40 double unders

40 handstand push ups

10 V ups

20 double unders

50 handstand push ups

10 V ups

Accessories:

3×12-14 Banded narrow grip Push ups

3×16-20 DB incline press

3×12-14 Chest Supported Seal row

4×10 Tempo Dragonflies (51X1)

4×1’ Earthquake Bar wide grip Bench Position Static Hold

Cardio:

For Time:

20 rounds

10” MAX sprint ski/50” rest

Into

100 wall facing alternating shoulder taps