Anthony & Tim

Warmup
3 Single Leg Toe Touches L & R (Hold 4 - 6")

3 KB Waiter Press L & R

9 Band Pull-Aparts

Strength (20)

Alternating:

Bench Press
1 x 10 @ 120

1 x 8 @ 125

1 x 8 @ 135

1 x 8 @ 145

Pull-ups

7, 10 , 7, 7, Max/Min 10 (Squeeze Peanut)

Primer (3)

DU Flight Simulator

5 Singles, 5 DUs, 

5 Singles, 5 DUs, 5 Singles, 5 DUs

5 Singles, 5 DUs, 5 Singles, 5 DUs, 5 Singles, 5 DUs

...

Conditioning I (25)

Every 5 Minutes For 20 Minutes

Row 400m

25 Wall Balls

15 DUs

Alt.

Row 400m

30 Wall Balls

20 DUs