Strength

In The Hole Front Squat:
– 4×5. Keep these a little “lighter”. (12/10 cal on assault bike for three total sets. SPRINT)
* rest 60-90 seconds between sets *

Accessory

“AB Burner”
3 Sets:
20 Abmat Situps
30 Flutter Kicks (each side)
40 sec plank hold
50ft Single DB Overhead Carry (each side)

Conditioning

“The Iron Giant”
5 Sets (1 Set every 5 minutes)
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
7 Bar Muscle ups
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)