Warm-Up / Prep x 3

• Arm swings - 30s

• Dead hang pulls - 30s

• Light presses - 10ea

Main Strength Block

1. Standing DB OHP – 4×6

2. Pull-ups – 4×3-8

3. DB Floor Press – 3×10

4. Single-Arm Pulldown – 3×10/side

5. Pallof hold - 30s ea

Conditioning / Capacity x 3 (As Many Rounds As Possible)

• AMRAP push press / inverted row - 10/10/10min