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Performance
A1: Push Press; 5,5,5,5,5rm; rest 1 min
A2: Bent Over Barbell Row; 4 x 7-9; rest 2-3 min

Fitness
A1: DB Walking Lunge; 3 x 20; rest 30 sec
A2: Incline DB Bench Press @2111; 3 x 10-12; rest 30 sec
A3: DB Prone Row @1112; 3 x 8-10; rest 30 sec
A4: Turkish Get-Ups; 3 x 3 per arm; rest 30 sec

Conditioning
AMRAP in 3 Minutes
30 Double-Unders
10 Push Jerks
12 Pull-Ups
7 Burpee
100m Row
Rest 2 Minutes
x4



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