Strength
a) Bench Press 3x10
b) Deadlift 3x3
Metabolic Conditioning
With 30 Seconds of Rest between each round complete:
30 Seconds of KB Swings
30 Seconds of KB Swings and Squats
30 Seconds of KB Swings, Squats, and Push-Ups
30 Seconds of KB Swings, Squats, Push-Ups, and Rowing
30 Seconds of KB Swings, Squats, Push-ups, Rowing, and Clean and Press (30 Seconds each hand)
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