Strength:

15 minutes to complete 5 rounds of:

6 Pendlay Row

12 Dumbbell Flies (light/moderate weight)

18 Controlled Body Saws

Workout:

4 Rounds for Time:

8 Burpee Pull-Ups

12 Alternating 1/2 V-Ups

16 Alternating Hang DB Snatch (35/50#)