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Performance
A: Pistols; Max Reps per Leg
B: Kipping HSPU: Max Reps
C: Bench Press @20×1; 3 x 5-7; rest 3-5 minutes

Fitness
A1: DB Walking Lunge; 3 x 20; rest 30 sec
A2: Push-Up Negative; 3 x 5-7; rest 30 sec
A3: Static Hang from Bar; 3 x 30-60 sec; rest 30 sec
A4: Wall Dead Bug; 3 x 20; rest 30 sec

Conditioning
10 Min Max Calories Assault Bike



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