Strength 

Push Press 5 - 3 - 2 - 1

Front Squat 5 - 3 - 2 - 1

Accessory

DB Upright Row 2 x 10

Tricep Extension 2 x 10

 

Calisthenics

5 rounds 

6 Pull up

12 Pistol - alternate

14 Step Down

16 Back Extension