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Performance
A1: Back Squat @20×1; 5 x 1.1; rest 10 sec; rest 1 minute
A2: Rope Climb; 4 x 2-3; rest 2-3 minutes

Fitness
A1: Weighted Hip Extension @1012; 3 x 12-15; rest 30 sec
A2: Push-Up Negative; 3 x 5-7; rest 30 sec
A3: Bulgarian Split Squat; 3 x 8 per side; rest 30 sec
A4: Powell Raise @3010; 3 x 8 per side; rest 30 sec

Conditioning
For Time
200m Run
15 Wall Balls
10 DB Snatch
10 Pull-Ups

Rest 2 Minutes
x4

A: 20/14; 6545
B: 16/10; 45/30
C: 14/10; 30/20



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