Muscular Imbalance Work

3 sets of

One arm overhead carry with a KB, 40 yards each arm

Strict pull ups, add a rep or two from last weeks sets

Strict dips (choose the style) add a rep or two from last weeks sets

Conditioning

For time

50 Wall Balls (max of 20/14 lbs at a 10 foot target)

40 Deck Squats (use a 25/15 or 10 pound plate held in front for a counter balance)

Row 800 meters

40 Wall Balls

30 Deck Squats

Row 500 meters

30 Wall Balls

20 Deck Squats