Baseline & Warm up:
ROM Drills ~5 minutes

Conditioning:
5x Rounds of Cindy
(1Rnd = 5x Pull-ups, 10x Push-ups, 15x Squats)

Strength:
Dumbbell Bench Press - 3 Sets 10 Reps #40, #45, #50
Single-Arm Dumbbell Row - 3 Sets 10 Reps (each arm) #50
Push Ups - 5 Sets 10 Reps
Pull Ups - 3 Sets 10 Reps
Dips - 3 Sets 10 Reps Band Assisted
Cable Tricep Pulls - 3 Sets 10 Reps #50
Back Extentions (on GHD bench) - 3 Sets 10 Reps #14MB, #20MB
Dumbbell Snatch - 3 Sets 5 Reps (each arm) #50

Durability:
Tabata Jump Rope (10x :20 on :10 off)

Stretch + Hydrate & Fuel