Friday

Strength

One Arm Dumbbell Row - establish a 10RM on both arms against a 10 minute clock

Conditioning

4 rounds @50/35

1 minute max DB deadlift (one DB, alternate as needed)
1 minute max Push-Ups
1 minute max Hang DB Muscle Snatches (alternate as needed)
1 minute max Forearm Plank
1 minute Rest

Pump

Tabata (:20s work, :10s rest)

Rounds 1-4
Barbell Curls

Rounds 5-8
Overhead Tricep Extensions (with BB)

Rounds 9-12
Supinated Barbell Row

Rounds 13-16
Overhead Barbell Hold