Strength
Every 3:00, 4 Sets
6 Tempo Back Squats w/ Banded Hip Abduction (50, 55, 60, 65%) + 25 Banded Pullaparts
*Tempo – 3s down

Conditioning
For Time:
500/400m Row
20 Wall Balls (20/14) (FX: 14/10)
20 Toes to Bar (FX: 15 OR Hanging Leg Raises)
500/400m Row
20 Wall Balls (20/14) (FX: 14/10)
40 Sit-Ups
500/400m Row
20 Wall Balls (20/14) (FX: 14/10)
20 Toes to Bar (FX: 15 OR Hanging Leg Raises)
*17:00 Cap