Strength:

A1) Half Kneeling Arnold press x 10-12reps/side @31×1
Rest :45
A2) Chainsaw row x 10-16 reps / side @2111
Rest 2:00

X 4

Conditioning:

4 Mins:

10 HRPU
10 Dual DB strict press
10 TTB

-Rest 2 Min-

4 Mins:

8 HRPU
8 Dual DB strict press
8 TTB

-Rest 2 Min-

4 Mins

6 HRPU
6 Dual DB strict press
6 TTB