Strength
2a) 5X3 Push Press – heaviest possible, rest 60 sec.
2b) 5X4 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
9 minute AMRAP of:
20 Wall Balls 20/14#
10 C2B Pull-ups
25 KB Swings 24/16kg
