• Piston Chest Press (heavy DB)
• Alternating Push Press (heavy DB)

Burpees = 1 min

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AMRAP x 4 min, then switch, then Burpees x 1 min = 9 min total

Group A:

• Suspension Atomic Push-ups x 10
• Suspension Low Plank Pikes x 10

Group B:

• Piston Front Raises x 10 / arm (light DB)
• Lateral Raises x 10 (light DB)

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Tabata: 20 sec on / 10 sec rest x 5 sets = 5 min

• Close Grip Chest Press (heavy DB)
• Seated Bent Over Reverse fly (light DB)

• Suspension or pull-up bands : shoulder/chest stretches