A. Warm-Up 

2 Sets of: 

20 Check Points 

20 Banded Good Mornings 

20 Banded Pull Downs 

:20 Dumbbell Overhead Hold 

B. Strength 

Deadlift x 5-5-5-5-5

-superset-

Dumbbell Strict Press x 8-8-8-8

C. Conditioning 

Complete a tabata for each exercise for total reps: 

Air Squats 

1:00 Rest 

V-Ups 

1:00 Rest 

Assault Bike