Warm Up
Shoulder Mobility
Hip opening/ Hamstring stretch
Junkyard dog

 
Strength
1 X 7 STRICT PRESS 60%
1 X 5 STRICT PRESS 75%
3 X 1 STRICT PRESS 90%
 
Conditioning
CF.2015.10.08 PERFORMANCE
100 DU
1 Legless Rope climb
80 DU
2 Legless Rope climb
60 DU
3 Legless Rope climb
40 DU
4 Legless Rope climb
20 DU
5 Legless Rope climb

 
CF.2015.10.08 FITNESS
100 DU
1 Rope climb
80 DU
2 Rope climb
60 DU
3 Rope climb
40 DU
4 Rope climb
20 DU
5 Rope climb