Complete in Order
Conditioning:
6 Rounds:
15/12 Cal Assault Bike
25 Wall Ball UB (20/14)
rest 3:1
Skill
6-8 sets on rings
– 3 hollow arch kips
– 3 hollow arch + pull to chest
– 3 perfect MU
Strength
A) Every Other Minute on the Minute x 10 min:
– 6,5,4,3,2 Bench Press increase load each set + 10 Alt KB Row (5 each side) HEAVY
B) BS: 6×2 @ 85%, rest 45 sec