Strength:
Strict Press
5-3-1-5-3-1
Rest 1:30-2:00 Betweem Sets
Conditioning:
15 min AMRAP
10 Suitcase Step Up Over (25 / 17.5)
8 Burpee Box Jump
6 SA Push Press (25 / 17.5)
4 D-Ball OTS
*Every 3:00= 30 sec Hollow Hold
Endurance
Hero W.O.D Small
3 Rounds
1000M Row
50 Burpees
50 Box Jump
800M Run
Time Cap :45Min
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