Benchmark & Body Comps
50 Sit Ups
40 Russian Swings
30 Goblet Squats
20 Push Press
10 Burpee
Strength
5×8 Front Squat w/ 3 second pause at bottom – E2M
Conditioning
400m Run
EMOM x 8
5 Medball Table Top Sit Ups
10 Alternating Dumbbell Snatches
400m Run (finish)
Skill & Midline
2×8-10Strict Pull Ups
2x90sec plank hold
