Strength
1A) Strict Wall Facing Handstand Push Ups
- 3 x max effort
1B) Horizontal Ring Rows
- 3 x max effort
Fitness
1A) Dumbbell Z Press
- 3 x max effort
1B) Ring Rows
- 3 x max effort
Conditioning
In teams of 3, each athlete occupies a station rotating once all athlete’s have completed their prescribed work, complete as many rounds as possible in 16:00:
- Station 1: 12 Dumbbell Bench Press
- Station 2: 12 Russian Kettlebell Swings (70/53)
- Station 3: 12 Box Jumps with step down