WARM-UP:
4:00 Easy Machine (Sprint last :10 of every minute)
20 Iron Cross
20 Scorpion
STRENGTH:
5 x 8 Single Arm Bentover Row, each side
3 x 15 Reverse Flyes
CONDITIONING:
AMRAP 20 of:
21 Calorie Machine
21 Wallballs
21 KB Swings @ 53/35
21 Burpees