Warm-up/Mobility

Strength: 3 sets

1a) ½ Kneeling Single Arm Dumbbell Press @2111 x 6 each + 20 Hand Plank Shoulder Taps

1b) Ring Row @2112 x 6 each + 15 Banded Lat Pull Downs

Conditioning:

As Many Rounds and Reps as Possible in 16min of:

400m Row/Ski/Run

20 Ball Slam

5 Deck Squat with ball

20 Walking Lunges with ball

5 Deck Squat with ball

20 Single Arm Thruster with ball

5 Deck Squat with ball