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
4 rounds
12 DB overhead tricep extensions (from knees)
40 m butt kicks
4 rounds
12 half push ups
40 shuffle
4 rounds
15 incline bench press w/neutral grip
250 m ski or row
4 rounds
15 overhead tricep extensions with cable
2:00 treadmill, sled push, or row machine (Your choice)
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