Warm Up
3 Rounds
6 Dolphin Push ups
6 Alt T Push ups
6 Pause Hip Bridges
6 Squat to Bootstrappers
 
Strength
Bench Press (25 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×5 at same weight

Met Con
3 Rounds
:30 Bike
:30 Rest
:30 DB Devil Press (40/25)
:30 Rest
:30 OH Plate Sit ups (45/25)
:30 Rest
:30 Push Ups
:30 Rest
 

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