Strength:

A1) Pull Ups

4 x 8 reps

A2) Table Holds

4 x 30 Seconds

B1) Tuck Sits

5 x 15 reps

B2)Stiff Leg Windmill

5 x 4 reps/each side

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Conditioning:

A) From 0:00 – 5:00
700m Row for Time

B) From 5:00 – 10:00
3 Rounds:
7 each 1-Arm Dumbbell Push Press, as heavy as possible
12 Kettlebell Swings

Go heavy, but the goal is unbroken. Start with your non-dominant arm and do 7 reps before switching sides.

C) From 10:00 – 15:00
5 Rounds:
10 DB Cleans
10 Sit-Ups

Scale Double-Unders to 50 singles or 10-15 attempts/makes as appropriate. The Sit-Ups are unanchored.

Today’s three conditioning pieces  should be sprints that allow you 1-2 minutes rest in between.