Strength
Overhead squat 3-3-3-3-3
Weighted ring dips 6-6-6-6
Conditioning
3 rounds for time
800m run
1km row
40cal Assault bike
Overhead squat 3-3-3-3-3
Weighted ring dips 6-6-6-6
3 rounds for time
800m run
1km row
40cal Assault bike
