Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press
Strength:
Bench Press
5 x 3
Increase 5-10 lbs
Accessory:
8-10 Bar or Bench dips
10-12 DB Shoulder laterals
10-12 Barbell curl
Workout:
3 Rounds
Run 400 meters
20 Weighted Step-ups 20″ box 40/25
Row 500/400 meters