Strength

4 Rounds (not for time)
8 Shoulder Press (+lbs)
10 Double DB Bent Over Row (+lbs) [pause 1 sec at top]
*Rest 2min Between Sets*

Conditioning

18min E3M
12/8 Calorie Assault Bike
12 DB Snatches (60/40)
12 Box Jumps (24/20)