Fitness
Strength
A1. Push press - 4 X 4 sets
A2. Banded good mornings - 12 X 4 sets
Wod
400 meter row
27 hr push ups
300 meter row
21 hr push ups
200 meter row
15 hr push ups
Performance
Strength
A1. Push press - 4 X 4 sets
A2. Banded good mornings - 12 X 4 sets
Wod
500 meter row
27 hr push ups
400 meter row
21 hr push ups
300 meter row
15 hr push ups
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