A: Warm Up
3 sets
10 Right arm Dumbbell Press
10 Left arm Dumbbell Press
10 PVC pipe passthroughs
Choose B1 or B2
B1: Strength
Push Press 3×5
Three working sets begin when the weight gets heavy. Pyramid up in weight in 5-10 pound increments. The last set should be the heaviest you can handle for the day.
B2: Cardio
Gobletrun
5 rounds
400 run
10 goblet squats
C: Met Con
Complete 6 rounds
5 Push Jerks 165/105
10 Bar Over Burpees