C)

Strength:

Sumo DL w/ Pause at mid shin: 5×5

Conditioning:

FT:

30 Jumping Lunge * Buy In

5RDS:

200m Run

12 Pistols

30 Jumping Lunge * Buy Out

*Can wear a weight vest if have

D)

Strength:

Floor Press (wide grip): 5×8

Banded Ring MU Transitions (w/ Dip): 3×4-6

Conditioning:

FT:

10-1

Double KB Push Press (24/20)

Box Jump Overs (24/20)

Accessory:

Sphinx Pushups: 2×10

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