Strength

4 Sets
6-8 Strict Press (+lbs) [2sec pause at eye level on the way up]
*Rest 30sec*
8-10/8-10 Bent-over DB Rows (+lbs) [kneeling on bench]
*Rest 2min Between Sets*

Conditioning

18min E90sec
1. 15/10 Calorie Row
15-30sec Handstand Hold
2. 10/7 Calorie Ski
5 Devils Press (50/35)

Move Program

AMRAP 10MINS
10/10 DB Snatches
20 box jump overs
*rest 2mins*
AMRAP 10MINS
10 KB swings
10/8 cal bike