It's GO TIME!!

Baseline Re-Test Day
1) 3RM push press 
2) 1000m Row  
Strength: 15 min to establish a...
3RM Push Press (no pause between reps) 
Conditioning: For Time
1000m Row

At Home Version

It's time to break some records!!

1:00 max reps DB push press 
2:00 recovery 
AMRAP 10:00 (easy pace)
1:00 cardio (easy pace) 
10 squats 
10 crunches 
10 L oblique crunches 
10 R oblique crunches 
10 glute bridges 
Conditioning: For Time: 
1000m Row or Run 
2000m Bike / Elliptical