STRENGTH

Mayhem Mini Pump Arms/Core
3 Rounds
7 reps Single Arm KB Sit Ups (each side)
11 Deficit Pushups (moderate deficit)
11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality
14 Single Dumbbell Waiter Hold Curl
14 Pulse Ups
21 Kettlebell Front Rack March Steps (each side)
-Rest 2 Min between sets-

CONDITIONING

3 Rounds for time:
40 cal Row
30 Single DB Step Up (50/35)
20 T2B