Strength :
Z - Press
5 - 5 - 5 - 5 - 5
Between Set
DB Reverse Fly
Between 6 - 10 Reps
Condtioning :
For Time
50 Weight Sit Ups
40 DB Hang Clean & Jerk (1 Arm)
30 Roll Up
20 Back Sqaut
200m Farm Carry
Endurance 18:00 / 19:00 / 20:00
10 Rounds 10 Pull Ups 100m Run
10 Burpees
100m Run
10 Goblet Squat
1min Rest Between Set