Strength:

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 8-10

A2) Barbell Romanian Deadlift:
4 x 8-10

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

 

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Conditioning:

For Time:

400m Row

25 Burpee-Box Jumps

400m Row

25 Burpee-Box Jumps

400m Row