Skill-work:
3-4 Rounds for Skill
20 1 arm Rows
Max Rep wide Grip Strict Pull-ups ( Min 10 Reps)
DB Bent Over Rear Delt Flys
Conditioning:
8 Rounds
15 Wall Balls
10 strict Chin Ups
150 M Row Sprint
Skill-work:
3-4 Rounds for Skill
20 1 arm Rows
Max Rep wide Grip Strict Pull-ups ( Min 10 Reps)
DB Bent Over Rear Delt Flys
Conditioning:
8 Rounds
15 Wall Balls
10 strict Chin Ups
150 M Row Sprint