Strength
A. Bench Press 4 x 4-6
A2. One Arm Row
B. Strict Pullups 4-6
B2. Strict Ring Dips 6-8
B3. Pistols 8-10 L & R
1:2 Work Rest
x 3 Quality Sets
Conditioning
For Time:
50 Cals Assault Bike
50 Pullups
50 Pushups
50 Situps
Building the engine is part of the fun
