Strength:
DL
8-6-6-4*-4*
*Last TWO sets must be "Dead Stop" and Reset
Grip
10-12 GHD Back Ext. After Each Set
Conditioning:
AFAP (18 mins)
25 Front Squats
alt.100m Run / Max 45 sec D.U
20 Push Press
alt. 100m Run / Max 45 sec D.U
15 Thrusters
alt. 100m Run / Max 45 sec D.U
10 Squat Cleans
alt. 100m Run / Max 45 sec D.U
5 Bear Complex
alt. 100m Run / Max 45 sec D.U
Cash Out:
3 Rounds
30 Mountain Climbers
20 Russian Twist
10 Sit Ups
Endurance
400M Run
30 GHD Sit Ups
20 DB Squat
10 Man Maker
400M Run
30 Knee To Elbow
20 OH Lunges
10 Devil Press
400M Run
30 V-Ups
20 Goblet Squat
10 Weighted Burpees
400M Run
30 Weighted Sit Ups
20 Air Squat
10 Burpees