Strength

A1) Single Arm Alternating Z Press 5/Arm x 3 sets

A2) Weighted Push Up (20X1) 6-10reps x 3 sets

A3)Barbell Rows (21X1) 6-8reps x 3 sets

Rest 2 min

METCON

4 Sets NOT FOR TIME

60 Double Unders

8 Single Arm Suitcase Kettlebell Deadlifts/arm

5 Dumbbell Strict Press

20m Dual Dumbbell Overhead Carry

45sec Plank

Rest 90sec between sets