Strength
Four sets of:
- Bench Press x 4-6 reps @ 20X1
Rest 60 seconds - Single Arm Kettlebell or Dumbbell Row x 8-12 reps @ 2111
Rest 90 seconds
Conditioning
In teams of two, partners alternate movements to complete three sets each of:
- Kettlebell Swings x 20 reps (24/16 kg)
- Dips x 15 reps
- 400 Meter Run