4 Rounds, 1:00 each
Alternating step ups
Single arm dead hang (alternate every 10-15 seconds)
Squat hold
Strength:
warm up, then
4 Rounds
200ft Sled push (weight across)
rest 4:00-5:00
Conditioning:
AMRAP 12:00
200m Farmers carry (AHAP)
20 alternating pistols
1 – Anterior compartment smash; 4:00
2 – Single leg flexion; 4:00