STRENGTH Bench Press 5-5-5-5-5 3 sets of Lateral raises and front Deltoid raises (10 lateral + 10 front ) CONDITIONING 3 rounds 1 Min stations Min 1: Row for cal Min 2: HRPU for reps Min 3: Burpee box Jump-overs for reps Min 4 : Skier Swing Min 5: DB Thrusters (20kg/12kg) 1 min rest