STRENGTH Three sets of: Weighted Strict Pull-Ups x 3 reps Rest 30 seconds Ring Push-Ups x 12-15 reps Rest 30 seconds Strict Supinated-Grip Pull-Ups x Max Reps Rest 3 minutes CONDITIONING Against an 8 minute running clock, for 24 minutes (3 sets), complete the following: 1- Row 500 Meters 2- Run 400 Meters 3- 30 Push-Ups 4- Plank 90 seconds