Chest, Tris, Conditioning

Warm up

3 rounds

10 db tricep kickbacks (very light)

20 m duck walk

3 rounds

10 db flys

20 m toe walk

3 rounds

3 inchworms

20 m soldier kicks

3 rounds

12 tricep push downs with cable (very light)

20 m bear crawl

Workout

4 rounds

7 HR push ups

40 m high knees

:30 s oblique twist with cable (each side)

4 rounds

12 DB overhead tricep extensions (from knees)

40 m butt kicks

:30 s oblique twist with cable (each side)

4 rounds

12 half push ups

40 shuffle

:30 s oblique twist with cable (each side)

4 rounds

15 incline bench press w/neutral grip

250 m ski or row

:30 s oblique twist with cable (each side)

4 rounds

15 overhead tricep extensions with cable

2:00 treadmill, sled push, or row machine (Your choice)