We Are The Machines

Strength Conditioning 
3 Sets of:
4 Push Press + 8 Push Jerks
Superset with
Max Effort Kipping Handstand Push UpsTabata Core Conditioning
20 Seconds On : 10 Seconds Off x 8 Rounds at Each Station
* Opposite Leg/Arm V-Sis
* Plate Crunches (Above head)

Workout of the Day
3 Rounds For Time
2 Gate Runs
20 Pull Ups
30 Ball Slams

40 Ab Mat Sit Ups