Strength:
BB Z- Press
10-8-6-6-4
*Max Dual DB Bent Over Row After Each Set
Conditioning:
20 min EMOM
1) 15m Dual DB OH / Front Rack Walking Lunges
2) 100m Run
3) 15m Burpee Broad Jump
4) MAX Pull Ups
5) Rest
Endurance
Hero Wod "BRADLEY"
10 Rounds For TIme
100 meter Sprint
10 Pull-Ups
100 meter Sprint
10 Burpees
30 seconds Rest
2 Tabata :
1) Russian Twist
2) Superman / GHD Back Ext Hold.