STRENGTH Three sets of: Single Arm Press x 8-10 reps each arm Single Arm DB Row x 8-10 reps each arm Lateral Delt Raises x 7 Reps Front Delt Raises x 7 reps Rest 2-3 minutes CONDITIONING Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Lateral Burpees