A. Strength
a. Half-Kneeling Landmine Press 4 x 8 each side
-2 warm-up sets + 4 challenging work sets.
b. one arm Ringrows or supported ringrows 4 x 6reps.
B. Conditioning (24min)
3 sets for max calories/reps of:
90 seconds of Assault Bike (for calories)
Rest 30 seconds
90 seconds of Devil’s Presses (22.5kg/35 lbs)
Rest 30 seconds
90 seconds of Rowing (for calories)
Rest 30 seconds
90 seconds of Strict Pull-Ups
Rest 30 seconds
