Strength: Strict press 4×10 **If you got a DB or KB then 10 per arm**

Workout: For Time

40-30-20-10 Alternating DB Snatches **If you got a barbell 20-15-10-5**

80-60-40-20 Plate Twist

80-60-40-20 Weighted Flutter Kicks

40-30-20-10 Weighted Step ups **Use single DB or KB**