*3 Sets for quality (12mins)
20 hip elevated unilateral KB chest press
10 single arm KB chinese rows (as heavy as possible)
- 5 mins rest –
Conditioning (25 mins)
*For time:
800m run
30 single arm KB front rack lunges (16/12kg)
50 wall balls (9/7kg)
25 Box jumps
50 Wall balls (9/7kg)
30 single arm KB front rack lunges (16/12kg)
800m run