Strength:

Lunge + Weighted Overhead Sit ups

4 sets: (12 Mins to complete)

6/each Leg Backrack Lunge (forward or reverse) (30-40% of BS 1RM)

15-25 Weighted Overhead Situps

Conditioning:

Every 3 Mins x 5 sets

:30 Wall Sit

7 Ea/ DB Hang Clean and Jerk

Run 100 Meters

Comp: 70/50

FItness: 50/35

GPP: 35/25, run 100 meters

Health: 25/15, Run 100 meters