Strength:
A1. DB,KB or BB Split Squats (front foot elevated, both feet on floor, or rear foot elevated) @ 21×0 tempo: 3×8 each leg
A2. Weighted Push Ups: 5RM, then -25% of added weight for 2×5
A3. Weighted Supinated Pull Ups: 5RM, then -25% of added weight for 2×5
Conditioning (Practice):
3 Rounds:
- 12 Thrusters (115/75)
- 400m Run
- 2 Rope Climbs
(15 min cap)