2-4-15

PUSH-UP Set 1 – 4 Push-ups Set 2 – 6 Push-ups Set 3 – 8 Push-ups Set 4 – 6 Push-ups

SCAP WORK (4x) 25 Band Pull-a-parts 20 Scap Push-up 15 Supine Pull-up Max time hang at the top of the pull-up

CONDITIONING 12x 45 sec work, 15 sec rest 5 Deadlift (select weight appropriate for your ability) AMRAP Box Jump (24/30)

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike