Warmup and Strength (35 min):
Woodshed V 3.4
Press: Men & Women 40% x 5, 50% x 5 x 3, One set 12 Dumbbell Presses

Assistance (Btw Sets):
Grip & Upper Back:  7 Sets 1/2 Pullup Max or 5 Ring Rows wearing vest
Abs: 3-5 sets of 3-7 reps Ab Wheel

Skill Work/Aerobic Conditioning (20 min):
4 rounds…
Pair 2 min of Handstand/PVC work with 2 min of light bike/row/400m jog