Strength:
Overhead Squat
15 minutes to establish 3 rep max
Conditioning:
For time:
15-ft. rope climbs, 10 ascents
Overhead Squat
15 minutes to establish 3 rep max
Conditioning:
For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups (20 burpee pull-ups)
50 dips
100-meter walking lunge
10 muscle-ups (20 burpee pull-ups)