Strength: Push Press (Find a 3RM)
Single Arm DB Row (3x10)
Conditioning: "the need for speed"
6 Push Press(95/65) (75/55)
8 Ring Dips (scale with negative ring dips, or box dips if not able to hold self up on rings or great at push ups)
*All reps should be done unbroken, and go as fast as possible with minimal rest)