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