Upper Body Strength

4 sets of:
5-10 push ups with 5 sec. ecc.
rest 30-60 sec.
8-12 single arm bent over rows (each arm/backpack rows
rest 30-60 sec.

WOD

10 min AMRAP of:
20 skippings
10 alt. rev. lunges
10 single arm thrusters (5 each)