A)
5 sets
Push up x 12
150 single Unders
50ft DB Overhead Lunge
rest 3-5 minutes

B)
Conditioning
2 Rounds
6 DB bent over row / side
12 Single Arm DB Squat (6 / arm) *Jog 400m recovery after 2nd round
x 3 sets
+
Machine x 15 cals
10 Burpee Box Jumps 20″
Jog 400m recovery
x 3 sets