8 29

WARMUP

 8 minutes  - Single-arm Db Complex 
8 Suitcase Deadlifts
8 Db Snatch
8 Db Press
8 Db Front Squat
8 Db Thruster

BUYIN

TESTING

12 MIN
 Single-arm Db Press
     8, 8, 8 - btw sets and sides
          Rest 1:00

WARMUP

18 MIN    

     10 One-arm KbS  53/35
10m KB OH Walking  Lunge
     10 One-arm KbS  53/35
10m KB OH Walking Lunge

10 Burpee over KB
100m Shuttle Run

BONUS

2:00 Row/Bike
3:00 Quad smash    (ea/s)
2:00 Row/Bike
3:00 Suprapatellar Smash & Floss   (ea/s)
2:00 Row/Bike
2:00 Couch Stretch   (ea/s)