Strength 1:07:00 [3] 1.8 km (37:13 / km)
ABCs and dynamic stretching incl hips, bar hangs, band lat pulldowns, KB stance
BB bent over row 3x12 (55)
TRX reverse flys 3x15
Standing BB shoulder press 3x12 (30)
DB lunges 3x20 (30)
Hamstring curl (cable) 3x10 ea side
Biceps hammer curl 3x15 9150
Conditioning: 12-9-6 (6 mins)
Wall ball (reps), row (cals)