A.1 BS 7,5,3,1
A.2 Weighted Plank Hold 4 x 30 secs *heavy
A.3 DB Hammer Curls 4 x 10 reps
2 rds
600m run
35 Wall Balls (20/14)
20 Pullups

1Team Training
A. Split jerk 1 rep on the min for 15 mins @ 50-80% of 1 rm
B. Power Clean 3 tng reps every 45 secs x 10 sets @ 60-75% of 1 rm
C. FS 8,6,4,2,8
For time
30 DL (275/185)
30 Cals on AB
20/15 MU
30 Cals on Row
30 Burpees over the rower