Day 3:

Warm Up:
6x 500m Row + 3min Rest (Between minutes 1-2 stay in the plank)

Strength:
Circuit 1 – 3 Rounds of 10 Reps 

Floor Press

Z Press

Decline Crunches 

Circuit 2 – 3 Rounds of 10 Reps

DB Flys

Tricep Kickbacks 

Shrugs 

Circuit 3 – 3 Rounds of 10 Reps 

Pull Overs 

Ball Slams (30 Total)

Wall Balls (20 Total) 

Conditioning:
1-Mile Run (6:00-6:45)