Strength:
3 Sets
3 BTN Power Jerk + 2 sec Pause
3 Sets
3 BTN Power Jerk (no pause)
Conditioning:
Every 3:00 x 5
100-200-300-200-100m run
10 DL (70%-60%-50%-60%-70%)
Endurance:
Part 1 6 Rounds 200M Sprint 100M Walk
Part 2
For Time
50 Wall Ball
40 V- Ups
30 Push Ups
20 Pull Ups
10 Devil Press
20 Pull Ups
30 Push Ups
40 V- Ups
50 Wall Ball