Conditioning – ( 10 minutes)

“Baseline”

500m Row
40 Squats
30 Sit-ups
20 Pushups
10 Pull-ups

Strength

Weighted Push-ups 3 3 3 3 3  (15 minutes)

Max Effort L-sit  (10 minutes)
L-sit to failure, rest and repeat x 2 more times. Post time for each L-sit.