3X12 3011 one arm after the other, rest 30 seconds after second arm
D1
DB OR KB FARMERS WALK
4X60 seconds of walking or 60 second static hold, try to keep dbs away from body
5 rounds of:
5 hspu
10 pistols
15 box jumps 24/20"
for time
**sub db strict press 45/35lbs for hspu if needed
***sub db reverse lunges 45/35lbs for pistols if needed