STRENGTH Four sets of: Bench Press x 3-5 reps GHD Sit ups x 15 reps CONDITIONING Stations 3 Rounds 1 min each (50 seconds work + 10 seconds rest): Row for Cal x Max Effort Doubleunders x Max Effort Ring dips / Matador Dips x 15 reps Toes to bar x 15 reps *Starting the station every minute on the minute with no rest station.