A. Chin-up: 4x4L1: strict / weighted L2: partner-assisted L3: negatives
B. Push Press: tough double, then 4x2x90%
C. For time: Run 400m, then 4 rounds: 10 burpees 15 wall balls 20 kettlebell swing Run 400m
D. Weighted Plank: 3x30 sec
E. Stretch
A. Chin-up: 4x4L1: strict / weighted L2: partner-assisted L3: negatives
B. Push Press: tough double, then 4x2x90%
C. For time: Run 400m, then 4 rounds: 10 burpees 15 wall balls 20 kettlebell swing Run 400m
D. Weighted Plank: 3x30 sec
E. Stretch