Strength:
A) Push Press: 4,4,2,2,1 ascend in weight to max, rest as needed
B) FS: Every 90 sec x 4 sets: 2 reps @ 85%
Skill:
none
Conditioning
45 min airdyne for calories, use assualt bike as able
on min 10, 20, 30, and 40 complete a 75ft HS Walk
on min 5, 15, 25, 35 complete 12 bar muscleups OR max reps up to 12 in a minute (max time limit spent here is a minute)
*score is calories recorded