Strength:
Three sets of:
Back Squat x 8 reps @ 31X1
Rest 60 seconds
5 Single-Arm DB Push Presses + 3 Lengths Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
Rest 30 seconds
5 Single-Arm DB Push Presses + 3 Lengths Waiter’s Walk (Right Arm)
Conditioning:
AMRAP 12:
6 Ring Row/ Pull Up
12 Box Jumps
24 KBS