STRENGTH:
3 SETS
4 SINGLE ARM DB PRESS + 4 PUSH PRESS + 4 PUSH JERKS (PER ARM)
4 KB LOW FRONT RACK SQUATS (PER ARM)
4 ARCHER RING ROWS (PER ARM)
METABOLIC CONDITIONING:
AMRAP 12
9 TOE TO BAR
6 BURPEES
9 PULL UPS
6 WALL BALLS 20/14
3 SETS
4 SINGLE ARM DB PRESS + 4 PUSH PRESS + 4 PUSH JERKS (PER ARM)
4 KB LOW FRONT RACK SQUATS (PER ARM)
4 ARCHER RING ROWS (PER ARM)
AMRAP 12
9 TOE TO BAR
6 BURPEES
9 PULL UPS
6 WALL BALLS 20/14