Strength
3 x 8-10ea Shrimp Squats
3 x :30ea Banded Single Arm Farmers
3 x 8ea Gorilla Row

Conditioning
4 Rounds
300 Meter Run
20 Dual Dumbbell Step-Ups 35/25

Competitor
40 Dual Dumbbell Step-Ups 60/40
1 Mile Run
40 Dual Dumbbell Step-Ups