Strength

4 x 30m Prowler Push AHAP

Conditioning

F: 50 Split Jumps
10 Pull-ups
10 KB Shoulder to OH 24/16kg
50 Split Jumps
8 Pull-Ups
8 KB Shoulder to OH 24/16kg
50 Split Jumps
6 Pull-Ups
6 KB Shoulder to OH 24/16kg

*KB Shoulder to OH is one KB in each hand.

P: 50 Double-Unders
10 Muscle-Ups
10 KB Shoulder to OH 24/16kg
50 Double-Unders
8 Muscle-Ups
8 KB Shoulder to OH 24/16kg
50 Double-Unders
6 Muscle-Ups
6 KB Shoulder to OH 24/16kg

*KB Shoulder to OH is one KB in each hand