Strength
1) Bench Press- 7x3@85%
2) Strict dips- 3x10
Motor
"The Leftovers"
50 Burpees
50 Double Unders
50 Push Ups
50 Double Unders
50 Pull ups
50 Double Unders
50 KB Swings 55,35
50 Double Unders
50 Walking Lunges
50 Double Unders
Shield:
2x10 Front Raise
2x10 Lateral Raise
2x10 Rear Delt Fly