STRENGTH

3 Sets:

a) 6-8 reps DB Bench Press @ 30X1 tempo

*Rest 60 sec

b) 6-8 reps Bent over Barbell Row – underhand grip @ 2111 tempo

*Rest 60 sec

CONDITIONING

5 RFT:

15 Wall Balls 10/6kg

10 Head Touch Push ups

30 Double unders

FINISHER

External Oblique Openers

3 Rounds – 1 min on, 1 min off