Strength

A1) BB Z-press x 8 reps @2111
Rest :30
A2) Single arm Torso row x 6-8 / side @21×1
Rest :30
A3) hanging high knee x 20 reps

Rest 2 Mins

x 3

Conditioning:

Every 2 Min for 16 Minutes:

8/6 cal machine
8 handstand push up
32 double under