Strength:

4-5 sets, progressively working up to a challenging load on the following complex:

7 Dumbbell Muscle Cleans

7 Dumbbell Front Squats

7 Dumbbell Push Presses

_____________________

Conditioning:

4 Rounds, for reps of:
In 2:00..

250m Row

Max Wall Balls

-Rest 3 min-