Strength:
A) Bench Press: Work up to difficult but not maximal triple and complete 3 sets of 3 in 9 total minutes
B) 3 sets of:
10 Bent Over Rows AHAP and 5 weighted Dips
Conditioning:
5 Rounds:
15 UB Pullups
100m Run
10 HSPU
10 alt. pistols
rest 1:1
*SPRINT each round
