Strength:

A1) Standing Filly press + bicep curl (Non working hand holds KB in front rack, working hand holds a DB x 6-8 / side @31×1

Rest :30

A2) DB fly + row x 8reps

Rest : 2:00
X 4

Conditioning

Every 3 Min for 18 Min

15/12 cal machine
30 DU
16 DB snatch