Strength:

Take 8:00 to work up to a heavy/max:

3-rep max Shoulder press

 

rest 2:00, then…

Conditioning:

Complete as many rounds and reps as possible in 15:00 of:

250m Row

20 Squats

15 Sit-ups

10 Push-ups

5 Pull-ups

 

For score

 

rest 4:00, then…

Strength:

Take 8:00 to work up to a heavy/max:

3-rep max Front squat

 

Mobility:

Couch stretch

Reclined spinal twist

Pike stretch

Overhead distraction

 

 

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