4 Rounds per arm:

Rt. Arm Front Pull

Left Arm Front Pull

4 Rounds per arm:

Rt. Arm Lateral Raise

Left Arm Lateral Raise

4 Rounds per arm:

Rt. Arm Strict Press

Left Arm Strict Press

8 Rounds

10 Front Squats Single DB

15 DB Sit-Ups

Followed by:

400m Run