STRENGTH

1a) Supinated Push ups: 4 x 10-20 each. Rest 30s
1b) DB/KB Overhead Lateral Lunge: 4 x 6-8 each. Rest 30s
2a) Single Arm Cross-body Band Rows: 4 x 30 each. Rest 30s
2b) Ipsilateral Plank: 4 x 20s each. Rest 30s

CONDITIONING

AMRAP 8:
2 Single Arm Power Snatch each
2 alternating Bodyweight Lunges
increase reps of both by 2 each round