Strength
Push Press:
- 3x1
- Same weight for all 3 sets

Conditioning
4 Rounds for time:
- 2 Rope Climbs
- Ball Slams (10, 15, 20, 25)
- Run (200m, 300m, 400m, 500m)
Increase the Ball Slams by 5 and the Run by 100m each round. The Rope Climbs stay the same.