Strength:
4x8 Barbell Front Squat
4x8 Dumbbell 3-Point Row
Accessory:
A)
3x10 Tempo Pin Push-ups
3x12 Dumbbell RDL
B)
3x15ea Oblique Crunches
3x10 Ring Scarecrow
Conditioning: 0:30/0:10 off for 3 rounds at each station before moving to next station:
Air Bike
Battle Ropes
Frog Jump