Strength

Strict Press 4×8 at same weight

“Bar Fight”

3 rounds

12/9 cal bike

10 toes to bar

3 rounds

12/9 cal row

10 alternating pistols

2 rounds

12/9 cal bike

10 toes to bar

12/9 cal bike

10 alternating pistols

Core Work

tabata low plank holds

3 rounds

20 GHD Sit ups

10 kb oblique crunches per side