Strength
4 Sets:
- 12 Dumbbell Bench Press @ 20X1
- 12 Single Arm Dumbbell Row per arm @ 20X1
Rest 60 – 90 seconds between exercises.
Conditioning
Complete as many rounds as possible in 15:00 of:
- 10m Lateral Crawl both directions
- 15 Box Jump Overs (24/20)
- 20 Calorie Row
Optional Independent Work
Complete as many rounds as possible in 15:00 of:
- 15m Handstand Walk
- 15 Box Jump Overs w/ Step Down
- 300m Shuttle Run (50m out and back x 3)