A1. Half Kneeling Landmine Press @ 31X1; 3 x 8-12 per arm; Rest 60 sec

*/**Barbell Strict Press @ 21X1; 7,5,3; Rest 60 sec

A2. Single Arm DB Bent Over Row @ 31X1; 3 x 10-12 per arm; Rest 60-90 sec

**Barbell Bent Over Row @ 21X1; 3 x 6-8 tough reps; Rest 60-90 sec

+

3 Sets:

400m Run

20/15 Push Ups / *20/15 Ring Push Ups / **15/12 HSPU

15 Ring Rows / *12 kPull Ups / **15/12 CTB

*Rest 2 min

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