Single arm KB Push Press 5 Per arm....

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Strength

4 sets  

30 sec rest between sets

Single arm KB Push Press 5 Per arm

Single arm KB Deadlift 5 Per side

Weighted hollow Hold 20-30 sec

Conditioning

15 min AMRAP

20 Alternating Reverse Lunge

15 V-ups

50’ Single Overhead KB Carry (50’ per arm)

F: Sit-ups + Farmers Carry

P/S: as written

Finisher

3 x 15 Russian Twist

3 x 30 second Hollow hold (unweighted)