Strength 

Work up to a 3 rep max back squat. Then reduce by 10% for 2 sets of 3.

Core Muscular Imbalance 

3 Rounds

45 seconds left arm / 45 seconds right arm

Single arm overhead carry with DB or KB

Single arm framer carries with DB or KB

Then….

4 rounds of…

“Captain Morgan’s”

One round equals: 5 knee raises left leg and 5 right leg done from both sides.

Captain Morgan Demo

Conditioning 

20 to 30 minutes of rowing or assault bike at about 75% effort, or combine 10 to 15 minutes of each.