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

WORKOUT OF THE DAY