Warm-up:

Coaches Choice 5min

Mobility:

Lax Ball Chest Smash (done on vertical bar of pull-up rig)

Lax Ball Lat Smash (done lying on side)

Strength:

1) Close Grip Bench Press, 4×8

2a) Bench Dip 3×30

2b) Chin-ups 3×15

Conditioning:

For time

100 Burpees

**Every 2:00min (starting at 0:00) do 15 Plate 2 Overhead, 25#(15#)