Strength:
A1)Ring Dip/Pushups
4 x 8-10
A2)Bent over Row
4 x 5each
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Conditioning:
AMRAP 10 Minutes:
9 Calorie Row
12 Wall Balls
Choose your weight on the Wall Balls.
Rest 3 minutes, then…
AMRAP 10 Minutes:
24 Squats
12 Kettlebell Swings
Choose your load on the kettlebell.