STRENGTH
Single Arm KB Row w/ 2 count pause at top
5 x 8 each arm
Single Arm DB Bench Press
5 x 8 each arm
CONDITIONING
Two Rounds :90 work / :30 rest (2 Min rounds)
Max Effort Assault Bike
Max effort sandbag over shoulder
Max Effort Handstand Hold
CORE/MOBILITY
Cat and Cows
2 x :30 Superman Holds
1 Min Scorpion