A) Warm-Up

• 3 Rounds: 1:00 Row (easy pace)
• 10 Squat Jumps
• 5 Dumbbell Push-ups + :30 Plank Hold

B) Back Squat

• 5 Sets of 8 Reps @ 31X1 Tempo
• Rest 2:00-3:00 between sets
• *start light and build up to a heavy with good form

C) Strict Press

• 5 Sets of 8 Reps @31X1 Tempo
• Rest 2:00-3:00 between sets
• *start light and build to a heavy with good form
• *use dumbbells instead of barbell as needed

D) MetCon

5 Rounds for Time:

• 12 Calorie Row
• 12 Dumbbell Push Press (50/35#)
• 12 Dumbbell Suitcase Reverse Lunges (50/35#)
• *one DB hold in each hand at your sides.
• **choose a weight that you can do 12 unbroken

E) Rope Cable Tricep Pushdown

• 3 Sets of 12–15 reps
• Rest 2:00 between sets

F) Cable Single Arm Lateral Raise

• 3 Sets of 12-15 reps /arm
• Rest 2:00 between sets
• *can use a dumbbell but cable will be more effective