Strength
3 sets:
- 0:30-0:45 Weighted Plank
- 0:20-0:30 Ring Support Hold
- 0:20-0:30 Chin Over Bar Hold
Conditioning
Fitness:
For time, 21-15-9 of:
- Wall Ball (20/14)
- Sumo Deadlift High Pull (75/53)
- Abmat Sit Up
Performance:
For time, 27-21-15-9 of:
- Wall Ball (20/14)
- Sumo Deadlift High Pull (75/53)
- Abmat Sit Up