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Perfromance
A1: Bench Press; 5 x 2-3; rest 1 min
A2: DB Prone Row @2111; 4 x 6-8; rest 2-3 minutes

Fitness
A1: RFESS @3111; 3 x 7-9; rest 30 sec
A2: DB Bench Press@3111; 3 x 10-12; rest 30 sec
A3: Pull-Up Negative; 3 x 3-5; rest 30 sec
A4: Handstand Hold; 3 x 30-45 sec; rest 30 sec

Conditioning
3 Rounds for Time
400m Run
10 Push Jerks
15 Pull-Ups

A: 135/93
B: 115/78
C: 95/63



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