WOD
Warm-up
30/25 Calorie Bike
2 Sets
10 Scap Pull-ups
10 Dive Bomber Push-ups
6e/arm DB Cuban Press
10e/arm Half Kneeling Bottoms up Press
Cuban Press: https://www.youtube.com/watch?v=XsV_KH5Xrng
Strength
4 Sets
5 Close Grip Bench Press
8-10 Weighted Push-ups
10e/arm Tripod Row (elbow out 90 degree)
Conditioning
2 Minute AMRAP (4 Rounds):
12/10 Calorie Bike
10 HR Push-up
Max Rep Body Rows (in remaining time)*
Rest 1 Minute, then repeat
Body Rows: https://www.youtube.com/watch?v=Y0wZVlaspU0
*remember to lean and pull INTO the rig… not away