Strength:
A) CJ: Every 90 sec: 60/2, 70/2, 75/2, 80/2, 83/2, 86/1
B) DL Clusters: 3.2.1 x 4 sets @ 80%, rest 15 sec between reps, and 2 minutes between sets
Skill
A) Accumulate 10 perfect wall walks
B) 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1, (drop b/n each set, shake and begin again, if you fail rest 60 sec. and work your way back down)
– Strict Deficiet HSPU (pick height that you could finish all sets)
C) 5 super sets
– 10 glute ham raises
– 10 evil wheels
Conditioning:
6 Rounds:
15 Cal Assault Bike
8 FS (from ground 165/115)
30 DU
rest 2:1