Skill-work:
3 Rounds Functional Body building
12 Seated incline db curls
12 OH skull crushers
12 incline seated lateral raises
Conditioning:
30 mins to finish Time or Reps
800 M Run
50 KB Swings
50 Weighted Sit ups
50 cal Echo bike
600 M Run
40 KB Swings
40 weighted Sit ups
40 cal echo bike
400 M Run
30 KB swings
30 weighted sit-ups
30 cal echo bike
200 M Run
20 kB Swings
20 weighted sit ups
20 cal echo bike