A. Warm-Up 

1:00 Banded Lat Stretch/side 

1:00 Banded Tricep Stretch/side 

2 Sets of: 

20 Band Pass Throughs 

20 Band Pull Aparts 

Down and Back KB Waiter Carry 

B. Strength 

Strict Press x 5-5-5

Push Press x 3-3-3 

*Complete the 3 sets of strict press and continue into 3 sets of push-press 

C. Conditioning 

3 Rounds for Time: 

400 Meter Run 

20 Slam Balls 

10 Toes-to-Bar 

Level 1: Slam Ball (15-20/10-15) 

Level 2: Slam Ball (30/20)