Strength
Push Press - 5RM
Conditioning
OTM x 20
1 - 10 renegade rows with pushup (dumbbell row right arm, dumbbell row left arm, pushup = 1 rep)
2 - 10 pull-ups
3 - 20 ball slams
4 - :45s plank up downs (forearms to hands to forearms etc)
Strength
Push Press - 5RM
Conditioning
OTM x 20
1 - 10 renegade rows with pushup (dumbbell row right arm, dumbbell row left arm, pushup = 1 rep)
2 - 10 pull-ups
3 - 20 ball slams
4 - :45s plank up downs (forearms to hands to forearms etc)