6 Strict HPU (10 sec rest) + 12 Seated 2 DB Press (10 sec rest) + 20 DB Overhead tricep extensions....

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Strength

Every 5 min for 15 min (3 sets) 6 Strict HPU (10 sec rest) + 12 Seated 2 DB Press (10 sec rest) + 20 DB Overhead tricep extensions

F: 5 DB Press + 10 DB Press+ 15 DB OH Tricep Extensions

Conditioning

5 Rounds

20 sec on 40 sec off

Row for Cal

Alternating DB Snatch

Lateral Burpee over DB

F: regular burpee

P: 50/35

S: 70/50