A. AFAP
60 GHD Situps
50 kipping HSPU
40 dB Box step overs 50/35’s over 24/20
30 cal bike
20 bar muscle ups
10 DB Devils Press 70/50’s
B. Thoracic Bridge Hold
* Accumulate 3 minutes
* At athletes proper modification
+
5 rds
6 DB Arnolds Press
8 plate oh tricep extension
10 ghd back extensions
12 barbell curl
30’ inch worm
C. Running
800m x 8; rest 2 min
@5k pace for each interval