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.