W3D1

Warm Up: 21-15-9 Double Under + KBS + 200m Run

Main:

Seated Press 4x10

Upright Row 4x10

Superset:

Push Press + Kneeling Slam Ball 3x10+15-20

Push Up + Hammer Curl 3x30+10-12

Conditioning:

Every 2min x 10rnds 1:30 Run + 2x Heavy DL