Strength
A1) Strict KB Press: 6×10, rest 10 sec
A2) 30 sec max rep inverted barbell row x 6 sets, rest 90 sec
Skill
Post-Conditioning –
A) 6 easy rounds of 30 abmat situps + 5 perfect Shoulder YTW
B) 5 supers sets
a1) 10 band pullaparts
a2) 10 banded monster walks
a3) 30 sec. couch stretch e/leg
Conditioning
For Time:
800m run
20 Rope Climbs
100KB Swings
1600m run
50 Alt Pistols
50 Burpees
800m run