Conditioning:
For Time:
800m, 600m, 400m.
rest 2 minutes between each run.
MOD 1 - 600m, 400m, 200m
21/15/9
Pull Ups
Push Press (50/40kg)
Lateral Bar Jumps
MOD 1 - 40/30kg
OPTIONAL ACCESSORY WORK:
5 x Rope Climbs
rest 2 mins
4 x Rope Climbs
rest 90 seconds.
3 x Rope Climbs.