Warm-up: 200m Run then 3rds of:

4 Scap Push-ups

4 Tempo Push-ups @1111

4 Ring Row with 2sec pause

Strength:

For Quality, not time.

10-8-6-4-2

Strict Pull-ups

Dumbbell Bench Press

*100ft Farmer’s Carry after each set

Conditioning:

500/400m Row

50 Single Dumbbell Walking Lunges *Hold anyway Rx 35/25

400m Run

Midline/Stability:  

3 sets

Elbow Jacks x 25

Rest 30sec

Straight Body Ceiling Crunch x 15

Rest 30sec

Side Plank x 30sec each way

Rest 30sec