A. Strength

Three sets of:
Dumbbell Bench Press x 8-10 reps

Bent-Over Dumbbell Reverse Flies x 12-15 reps (45 degrees, chest up, heads neutral)

L-Sit Tuck to Extension x 6 reps (if necessary from Lsit Hang)

B. Conditioning
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 ā€“ 500 Meter Row
Station 2 ā€“ 12-15 Strict Pull-Ups
Station 3 ā€“ Rest


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