Warm up
1 minute plank
45/45 second single leg deadlifts
30 second hang
15 seconds wall facing squat hold
Strength
Single arm bench press-Find a heavy 12
Conditioning
Mixed Tabata 1
Single arm bench-Left
Single arm bench-Right
Kb swings
Mixed Tabata 2
Single arm row-Left
Single arm row-Right
Wall ball
Mixed Tabata 3
Hand release push ups
Rear delt flys
Db curls
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