1.Warm-Up: 3x5 Push ups(vary hand
position each set)
2.DB Bench
4 Sets, 6-10 Right arm, 6-10 Left arm = Max Reps both arms
*keep opposing arm extended while other
arm is pressing
3.Accumulate 50 Weighted Push-Ups using weight vest or plate on back
4. Loaded Carry- Bear hug/Zercher Carry 3x30m
5. 3Rds
a. 20s Hold at 90degrees + Max DB Bicep Curls
b. 20s Max Band Triceps Press Downs(FAST)
c. 30s Bicycle Crunches
--1min Rest--