STRENGTH

1a) Archer Push-ups: 4 x 6-10 each. Rest 30s
1b) Weighted Lateral Lunge: 4 x 6-8 each. Rest 30s
2a) Banded Pull-aparts: 4 x 20. Rest 30s
2b) Contralateral Plank: 4 x 20s each. Rest 30s

CONDITIONING

For time:
21-15-9 Goblet Curtsey Lunges each
DB Hang Power Snatch each
*30 sit-ups after each round