3-25-15
SCAP WORK (2x) 1 min Arms Only Row 15 sec rest 1 min Right Arm Waiter Walk 15 sec rest 1 min Left Arm Waiter Walk 15 sec rest
PULL-UP Death by strict pull-up – 10 min MAX 1st Min – 1 rep, 2nd min – 2 reps etc. if you hit 9 in the 9th min, then last set is a max effort set
CONDITIONING (5x) 20 Sit-up 15 Wall Ball (20#-10′ / 14#-9′) 10 Box Jump (24″/20″)