STRENGTH
4 rounds, for weight, of:
10 Single Arm DB Push Press/Arm
1:00 Plank (45/25)

Warm up sets on the press don’t count. Make all sets as heavy as possible.

CONDITIONING
Every 4:00, for 4 rounds, complete:
12/9 Calorie Row/Ski/Bike
12 Sumo Deadlift High Pulls (95/65)
12 Burpees
12 Chest-to-Bar Pull-Ups