A.

1a. 3x 16-20 Weighted step-ups (no tempo) (rest 45)

1b. 3x 8-10 BW dips @ 3110 (rest 45)

 

2a 3x 10-12 Romanian DLs @ 3010 (rest 45)

2b. 3x 8-10 Deficit push-ups @ 40X0 (rest 45)

 

B.

Two rounds of 45 sec work / 15 sec rest (10 min.)

- Wall ball shots 20/14 lbs

- Row / Ski-erg / Assault

- Prowler push

- Sit-ups

- DB snatches 35/25 lbs