STRENGTH

1a) Diamond Push-ups: 4 x 10-20 each. Rest 30s
1b) Single Leg RDL Reverse Lunge Combo: 4 x 6-8 each. Rest 30s
2a) 1-Arm DB Rows: 4 x 12-15 each 3s descent. Rest 30s
2b) Star Plank: 4 x 20s each. Rest 30s

CONDITIONING

For time:
15-12-9-12-15
Single Arm DB Push-Press each
Renegade Rows each