Conditioning.
3 x 6min Amrap/5min Rest.
A.
100m Run.
8 Close grip bench press 70/45kg.
8/arm KB Bent rows (Choose own weight).

B.
7/5 AAB cal.
14 Alt DB Curl + Press (Light).
7 Dual DB Front squat (Same weight as curl+press).

C.
250m/200m Row.
30-45sec Handstand hold.
10 Ab mat sit up.