5-1-19 conditioning

• Tricep plate overhead extension 3x15
• banded pull downs 3x20
• bicep curls 3x20
• shoulder side raises 3x15

then 3 rounds of: 

• 60 secs Farmer carry 
• 60 secs stone to box 
• 60 secs Jump rope 

then 3 rounds of: 

• 60 secs alternating single arm DB clean & press 
• 60 secs rowing 
• 60 secs sit ups