Skill-work:
Functional Bodybuilding
3 Rounds
12 Kneeling Single Arm Presses
12 Tempo Dips (3 sec negative)
2 Rounds
12 Lateral to Front Raise
12 OH Tricep Extensions
Conditioning:
3 Rounds For Total Reps
1 Minute SDHP (95/65)
1 Minute Box Jumps (24/20)
1 Minute Push Press (95/65)
1 Min T2B
1 Minute Rest