Strength-

A. Kb bottoms up single arm Bench press 4×8

B. Heavy sled push 4×30 yards

C. Strict pull ups 4x 6-8

D. Ghd static hold face down 4x :45 seconds

Metcon –
For time –
50/40/30/20/10 cals
Concept 2 challenge
Ski-Row -Bike