WOD

Strength
Three sets:
8 (ea.) Split Squats 
Rest 45 seconds
8 (ea.) Single-Arm Trap 3 Raises 
Rest 45 seconds

Conditioning
For time:
Row 20 Calories
30 Burpees
30 Toes to Bar
30 Walking Lunges with 45/25 lb. Plate Overhead