Strength
1a) 3X5 Good Mornings – heaviest possible, rest 60 sec.
1b) 3X5 Push Press – heaviest possible (but keep the same weight for all 3 sets), rest 60 sec.
1c) 3X8 Bent Over Row – heaviest possible, rest 60 sec.
Conditioning
For time:
9 Thrusters 115/75#
18 KBS 32/24kg
9 Wall Walks
9 Thrusters 115/75#
18 KBS 32/24kg
9 Wall Walks
9 Thrusters 115/75#
18 KBS 32/24kg
*15 min time cap.
