Strength:

A1) Single-Arm Dumbbell Bench Press:

4 x 5-8

A2) Goblet Lateral Lunge (not alternating):

4 x 5-8

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. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable. *Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Conditioning:

4 Rounds:

15 Wall Balls

10 Deadlifts

Deadlifts should be a medium weight for you. Something Challenging for a set of 10 but doable touch and go.