Strength:

5-8 Sets:

4 Windmills

8-10 Strict Chip-Ups (use band assistance as needed)

16 Lateral Box Step Overs

The windmills are 4 each arm with either kettlebell or dumbbells. The Step Overs are 8 each leg. Work up to a challenging set for each exercise.

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Conditioning:

Partner AMRAP 12 Minutes:

12 Kettlebell Swings, heavy

8 Dumbbell Bench Presses, heavy