A1) 5-7 Dips (Bar or Ring) @31X1 Tempo, rest 1:00 x
A2) 100ft Heavy Sled Drag, rest rest 30sec
A3) 100 Plate Push rest 2:00
x 4-5 sets
B) 20 Minutes Steady Effort
600m run
20 Prisoner Step Ups
50ft perfect bear crawl
100ft Single Arm Farmer Carry L then R
C) Gymnastics Skill Work
20-30sec Wall Facing Handstand Shoulder Taps
1:00 x 4 sets