A. Strength -
20 min Circuit

7 pull-ups (bands ok) / 15 ring rows (UB and as low as possible)
10 deficit push-ups*
20 Dball slams
100' sled step and push
*use plate for deficit, knees or toes. If you don't have push-ups go for HRPU and no deficit

B. Conditioning - 10 min. amrap waterfall style

10/8 cal. row
12 plate G20
14 DB renegade rows (r+l=1)