Strength

Bench Press

4 x 3

Conditioning

3 x 3 min AMRAP

8  x Push-ups

8  x Ring Row

1 Min rest/transition

32 x Double unders / can sub tuck jumps 1:1(<3 MOS Singles)

16 x ABMAT SITUP

1 Min rest/transition

4 x HSPU (<3 MOS DB Press)

8 x Wallball

 

 

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