Five sets of:
Dumbbell Shoulder Press x 4-6 reps
Dips x 6-8 reps
Farmer’s Carry 2 mailbox and back or 1 lap
Strength
Bench Press
4 sets of 10-12 reps
Conditioning
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups
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"The Burgener Warm-up" - [video]
