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Performance
A1: Bench Press; 4 x 5-7; rest 1 min
A2: Single Arm DB Row @2111; 4 x 7-9; rest 2-3 minutes

Fitness
A1: DB Front Rack Squat @2011; 3 x 10-12; rest 30 sec
A2: Static Hang from Bar: 3 x 30-60 sec; rest 30 sec
A3: Weighted Single Leg Hip Bridge @2111; 3 x 10-12 per leg rest 30 sec
A4: Tricep Kickback; 3 x 10-12 per arm; rest 30 sec

Conditioning
AMRAP in 12 Minutes
3 Muscle-Ups
10 Box Step-Ups
10 Push-ups
300m Run

A: 3 Muscle Up; 24/20
B: 6 C2B; 24/20
C: 9 Pull-Ups; 20/16



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