Warm Up:
400m Lunge
.
Strength:
Single Arm DB OHS 5x8 (Each Arm)
Wide Stance Single KB Thruster (Hold like Goblet SQT) 5x10
.
Accessory:
5min Plank
5x20 Crunch
.
Conditioning:
500xDouble Unders
40cal Row
30 Power KB Snatch #45 (Each Arm)
20 Turkish Get Up (Total)
10 Muscle Up