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Performance
A1: Front Rack Walking Lunge; 4 x 8; rest 1 min
A2: Farmer Carry; 4 x 50m; rest 2-3 minutes

Fitness
A1: DB Walking Lunge; 3 x 10; rest 30 sec
A2: Push-Up Negative; 3 x 6-8; rest 30 sec
A3: Hang From Bar; 3 x 45-75 sec; rest 30 sec
A4: Single Arm DB Waiter Walk; 4 x 50m/arm; rest 30 sec

Conditioning
AMRAP in 10 Minutes
10 C2B
10 Push Jerks
10 Box Jump Overs
100m Run

A: C2B; 135/93; 24″/20″
B: Pull-Ups; 115/78; 24″/20″
C: Pull-Ups; 95/63; 20″/16″



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