Abs: 150 feet anchored sit ups (use an ab mat, DB's to anchor the feet. Hands behind head..bring torso up to knees...full range of motion
Strength: Press 5x3 @ 75 of of 1 RM + ME set on 5th Set
DB Lateral raise 3x12
2 Rounds 15 Hang Power Cleans (135/95) (115/75) 50 Wall Balls (20/14) 10 HSPU *Choose a weight that is challenging but you think you might try to do 1-2 sets max for the hang cleans.