Strength
Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
Conditioning
Every 5:00 minutes x 3 Sets
20 GHD Sit-Ups*
500/450m Row
20 Box Jump Overs
Box Height: 24/20in
*May sub for V-Ups or Medball Weighted Sit-Ups
