Happy Monday!!! Remember times to make up the open tomorrow are 8am and 3:30pm.

Strength

Four sets of:


Push Press x 3-5 reps

Rest 90 seconds

Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110

Rest 90 seconds

Conditioning:

For time:

Wall Ball Shots x 10 reps/Ring Dip x 1 rep

Wall Ball Shots x 9 reps/
Ring Dips x 2 reps

Wall Ball Shots x 8 reps/
Ring Dips x 3 reps

…….

Wall Ball Shots x 1 rep
/Ring Dips x 10 reps

*Ring dips can be substituted with stationary dips (matador) or box dips.