Strength

A1. Half Kneeling Arnold Press - 3x8*each arm

A2. Single Arm Ring Row - 3x5*each arm {one sec pause at top}

A3. Flat Bench - 3x10 *each arm (build heavy)


Metcon

150 Dubs

75 WB

50 Alt DB Snatch (50/30)

25 Burpee Box Jump Over