Strength:

3 Rounds:

A1) L-Hang

2 x :20

A2) Scapular Push Ups

20 Reps

4 Rounds:

B1) V-sits

15 reps

B2) Turkish Get Up

3 each side

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Conditioning:

3 Rounds, For Time of:

3 Front Squats

6 Box Jump Overs

9 Ring Rows

Rest 2:00

The front squats should be heavy. This is intended to be a sprint with plenty of rest between each round.