Strength

Strict Press

5 x 4 @ increase each set to finish with a heavy

Part B

Strict Ring pull up / Hard inverted ring row

5 x 4

Conditioning

For Time
400m run
10 Pull ups
200m Run
20 Pull ups
400m Run
30 Push ups
200m Run
40 Push ups

Extra’s

3 Rounds
12 DB box step ups
20 Heavy band Good mornings