Strength:
A1)Ring Dip/Pushups
4 x 8-10
A2)Bent over Row
4 x 5each
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Conditioning:
Every Minute on the Minute x 21: (7 each)
1) 3e Single Arm Thruster (22X2 Tempo)
2) 8 Box Jumps
3) :30 Farmer Carry
For the thrusters use a load that is challenging but allows you to stay true to the tempo.For the Box Jumps, use a higher box than normal. For the Farmer Carry, go as heavy as you can without breaking up the :30 walk.