Strength
1A) Strict Press
- 4 x 5-7 @ 20X1
1B) Bent Over Double Kettlebell Row
- 4 x 10
Or, for those on the pull up program, complete Banded Pull Ups
- 4 x 3-6
Conditioning
Complete as many rounds as possible in 20:00:
- 400m Run @ 80% of mile pace
- 100m Sprint @ 110% of mile pace