W12D2

Warm-Up:
10AMRAP - 15x Burpees (Don’t go all the way down on the push up, just the authorized rest position is fine) + 100m run (25m Shuttle) + 5x HSPU

Strength:
Bent Over Row 5x10
Chin Up 4x Max
Bicep Curl 5x10
KB Swing 5x20

Conditioning:
30min Tempo Run (Minutes 0-5 Warmup Easy, 5-25 Hard, 25-30 Recovery)