Accessory #1
3 Sets:
- 12 Barbell/Dumbbell Bench/Floor Presses
- 15 Forearm Curls (each side)
- 10 Single Leg Romanian Deadlifts (each side)
- 20 Starfish Crunches

Accessory #2
3 Sets:
- 12 Single Arm Bent Over Rows (each side)
- 15 Single Arm Banded Tricep Push-downs (each side)
- 15 Goblet Squats
- 1:00 Plank

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quailty:
- 100m Run
- 8 Single Arm Kettlebell Presses (each side)
- 15 Clam Crunches
- 20 Heel Overs

Strength
Push Press + Split Jerk:
- Every 2:00 x 3 sets
- 3x(10+1) @ 70% of 1RM Push Press

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 10 Burpees
- 10 Step-ups
- 40 Double Unders
- 20 Starfish Crunches

Focus Movement = Starfish Crunches

Accessory #1
3 Sets:
- 12 Dumbbell Bench/Floor Press
- 12 Dumbbell Bicep Curls
- 20 Star Fish Crunches (total)

Accessory #2
3 Sets:
- 10 Barbell Supinated Bent Over Rows
- 12 Single Arm Overhead Dumbbell Tricep Extensions
- 0:30 Plate Pinch Hold (each side)
- 0:30 Side Plank Hip Touches (each side)

Accessory #1
3 Sets:
- 10 Banded Strict Chest to Bar Pull-ups
- 15 Skull Crushers
- 20 Starfish Crunches

Accessory #2
3 Sets:
- 15 Plate Pinch Floor Press
- 15 Dumbbell Hammer Curls
- 0:30 Side Plank Hip Touches (each side)

Accessory
3-4 sets:
- 10 Banded Donkey Kicks (each side)
- 12 Single Arm Dumbbell Rows (each side)
- 15 Single Arm Tricep Extension (each side)
- 1:00 Plank

Core
3 Sets:
- 20 Star Fish (total)
- 20 Heel Overs (total)
- 30 Flutter Kicks (total)