STRENGTH DB Rows x 12 reps Strict Pull ups x 7 reps Lateral Raises + Front Delts x 14 reps (7+7) CONDITIONING STATIONS 3 ROUNDS – 2 MINS EACH 1- 500/400 Meter Row 2- 30 Box Jump-Overs 3- AMRAP: 5 Pull ups + 10 DB Shoulder to OH (15kg/9kg) 4- 1:30s Plank / Hollow Hold (accumulated)