Strength

Push Press

5 - 3 - 2 - 2 @ 65, 75, 85% of your TM

Accessory

Bicep Curl 2 x 20

DB Reverse Fly 2 x 10

Calisthenics

5 rounds

5 Plyo Push up

10 Ring Push up

15 Ring Row

Conditioning

6 rounds

10 Burpee

15 Russian KB Swing