Strength

EMOM 8
1) 15/15 Lateral Banded External Rotations
2) 15 Spanish Squats

Conditioning

Every 4:00, 5 Rounds
400m Run (FX: 300m)
15 Weighted Situps (15/10) (FX: Situps) (RX+: Weighted (25/15))
2 Rope Climbs (FX: 1) (RX+: 1 Legless + 1 Legged)
*Score is slowest round