July 7, 2017

Prep: 
3 sets of:
5 landmine press/arm
30ft reverse sled face pull
1-minute rowing

3 sets of:
6 kneeling single-arm DB strict press/arm
6 single-arm DB bent over row/arm

Strength: 
5x5 single-arm DB push press/arm

Conditioning: 
10-minute AMRAP of:
20-calorie assault bike (RPM's must get higher each round)
15 burpees
100ft uneven KB carry (switch hands at 50ft turn around)