Conditioning

Every 4:00 for 5 Sets

15 KB Swings @ 55/35

15 Burpees

15 Toes 2 Bar

Capacity Work

15 KB Swings

15 Burpees

15-30 Situps

Finisher

3 Sets, with 1 set of dumbbells and each set unbroken all the way through

10 Chest Press

10 Chest Fly

10 Pullover

10 Close Grip Chest Press

—rest 2-3 minutes—

Homework

Make up the missed bias work OR Rest

Comment

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