Strength Focus
Bench Press or Push-ups 5 sets of 5 reps
Dumbell Row 5 sets of 5 reps each arm
Conditioning Workout
2 – 3 rounds of:
30 sec Push-ups
30 sec rest
30 sec Goblet Squats
30 sec rest
30 sec Ring Rows
30 sec rest
30 sec Single Leg box squat – right leg
30 sec rest
30 sec Single Leg box squat – left leg
ProjectStrong 