Strength

1a) Bulgarian Split Squat

  • x 5/leg x 4 sets

1b) Cossack Squat

  • x 5/leg x 4 sets

1c) Seated Box Jump

  • x 3 x 4 sets

Conditioning

With a partner, alternating full rounds, complete as many rounds as possible in 15:00:

  • 4 Bar Muscle Ups
  • 20m Dumbbell Front Rack Walking Lunge (50/35)
  • 10 Toes to Bar