Conditioning:

Every 3:00 x 9 sets (3 sets at each station)(27 mins)

A)200 Foot Sandbag Carry (From the wall ball wall to the front and back twice)

B)Row x 500/400m

C) 30 UB Russian KBS + 20-30 sit-ups

Switch Stations every interval

*Choose weights that allow you to complete all 27 mins without feeling completely wiped out

Strength:

EMOTM x 5 Mins

3-10 Strict Pullups (pick a number and stick with it)

*Sub Ring Rows (8-12) or Pullup Negatives (2-4)