Strength & Skill
A – 4 x 14 KBS (70/55) – rest :20
B – 4 x :30 FLR on Rings – rest :20
C – 4 x :20 ME Airdyne – rest 2:00

Conditioning
5 rounds of:

10 FR Walking Lunges (115/75)
12 HR Push Ups
14 Sit Ups