WARM-UP (10)

1.5 Mile Light Bike

2 Rounds

10 Wall Angels

10 Bear Crawls

2 Rounds

10 Pull-Aparts

5 Ring Push-Ups

STRENGTH I (20)

4 Rounds:

4 Pause Bench Press

8 Weighted Double Ring Rows 20/14

STRENGTH II (20)

4 Rounds:

12 Weighted Push-ups 20/10

8 Overhand Barbell Rows

BODYBUILDING 

4 Sets

5 Tricep Extensions 

10 Dumbbell Curls

STRETCH (10)