Strength:
4 Supersets
Dual DB Alt. Z- Press
12-12-10-10
10 Dual DB Bent Over Row
10 BB Upright Row
Rest 1:30-2:00
Conditioning:
Every 5:00 x 4 Rounds
200m Run
40 D.U
30 Russian Twist
20 Weighted Box Step Up
10 T2B
*if finished under 4:00- Hold Plank until end of round.
Endurance
For Time
400M Run
40 Pull Ups
400M Run
40 GHD Sit Ups
400M Run
40 KTB Swings
400M Run
40 Wall Ball
400M Run
40 1 Arm DB Clean & Jerk
20 Pull Ups
20 GHD Sit Ups
20 KTB Swings
20 Wall Ball
20 1 Arm DB Clean & Jerk
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