Strength:

A1)Turkish Get-Ups

      5 x 2ea

A2)Side Plank

      5 x :30 each side

Alternate back and forth(superset) between both movements until you have completed 5 rounds. For the TGUs aim to climb in weight.

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Conditioning:

Complete As Many Rounds As Possible in 16 Minutes of:

10 Push Ups
40 Double Unders/30s Skipping
350m Row

with a partner, alternate movements for max rounds.