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Perfromance
A: FLR Plank; Max Hold
B: Deadlift; Build to a max

Fitness
A: FLR Plank: Max Hold
B: Sorenson Hold: Max Hold
C: Single Arm Db Press @2011; Build to a 8rm
D1: Pull-Up Assist Machine @4011; 3 x 7-9; rest 30 sec
D2: Double Arm Waiter Walk; 3 x 50m; rest 30 sec

Conditioning
4 Rounds
15 Cal Row
15 Wall Ball
10 T2B
10 Power Clean
10 Cal Assualt Bike



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