Single arm presses and renegade row
Single arm shoulder press with dumbell or kettlebell 4 x 8-12
then
Renegade row 3 x 10-12
GHD sit-ups, wallballs, db snatches and some running
For time:
Cash in: 400m run
21-15-9
– ghd sit up
– wall ball
– db snatch (45/25lbs)
Cash out: 400m run
