Strength:
4x3 Barbell Back Squat
4x4 Band Chin up
Accessory:
A)
3x10 3 sec Tempo DB Bench Press
3x10ea Single-Leg RDL
B)
3x30 sec Hollow Body Hold
3x15ea Single-Arm DB Row
Conditioning: Max rounds in 7:00 of:
10 Slam Shoulder
10 Slam Ball Alternating Shoulder Press
10 Slam Ball Slam
10 Slam Ball Goblet Squat