Strength:
Bench 12/12/12/10
Push Up on Racked BB 4x30 (Knee Height)
Fly 4x8
.
METCON:
2x4min AMRAP Ladder (2min Rest)
1..2..3..4…etc
Burpee Over Bar + DL #225
.
Conditioning:
8x400m Run + 200m Jog