CAP_Sixty:
A. Back Rack alt lunges
HEAVY alternating in rep schemes of,
20 / 16 / 12 / 10
Heavy for each. No more than 2 working sets per scheme
/
B. Conditioning:
Running clock
21-15-9
Hang power clean 155/103
Ring dips
Box jump overs
Rest 3 minutes
21-15-9
Ghd sit-ups
Strict HSPU
Cal bike
+
7-10 min flush on bike or rower