Monday

Strength

Ax3
A1. 6-8x 2KB Front Rack Box Step Up /leg
Rest :30
A2. Single Arm DB Bent Over Row x8; 30x1 each arm,

Rest :30sec b/t sets

Conditioning

B. 18 Min AMRAP:
-200m Run -or- Row 250m
-9x Lunges /leg
-12x Box Jump + Step Down 
-15x Sit Up 
Rest 1:00 after each round [active]

F: 9x Bwt Lunge + 12x Box Jump/step up [low] + 15x Sit Up 
P: 12x Weighted Lunges + 12x BJ + 15x V-Up 
S: 12x Pistol [6x each leg] + 12x BJ + 15x V-Up