Strength
1A) 3x 6-8 Bench Press @20X1
– rest 20 seconds –
1B) 3x 4-6 Dynamic Push Ups
– rest 60 seconds –
1C) 3x 2 Rope Climbs, legless for advanced athletes
– rest 60 seconds –
Conditioning
Four rounds:
Against a 2 minute running clock, complete the following:
- 400m run
- Max reps pull ups in time remaining