A) Strength

Every 2 min, for 16 min

(4 sets @ each station)

Station 1

2 weighted PLU

4 strict pronated PLU

6 supinated – grip PLU

Station 2

8 Bench Press

METCON:

3 Rounds, each for TIME

400 m Run

15 C & J (135/95)

10 Burpee Box Jump Over (24/20)