Strength Focus

Four rounds of each, going 30 work/30work/30rest on the first round,25/25/25 second round, 20/20/20 third round and 15/15/15 fourth round.  Increase the weight each round as the time goes down.

1 arm clean/squat

1 arm row

sit ups

1 arm swing

weighted plank/evil wheel

weighted squat hold

1 clean/press

Knee up