Fitness 

A.  4 Sets 

8 x BB Strict Press 

45 Sec Rest 

8 x Ring Rows 

45 Sec Rest 

B.  10 Rounds 

150M Row/Run 

7 x Ring Rows 

7 x Squats 

7 x Push-ups 

Performance 

A.  Establish a 10 Rep Front Squat 

B.  Bulger 

10 Rounds AFAP 

150M Row/Run 

7 x C2B Pull-ups 

7 x Front Squats @ 135lb/95lb 

7 x HSPU 

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