Press and Conditioner finisher - WoD - 18/4/09

Ballistic warmup

Strength Over head Press

3-3-3-3-3

1 x 15-20


Finisher - partner up

200m fireman carry

2min alternate tyre flip

2 min sledge hammer strikes

1 min sit thorough drill mma drills
1 min bridge drill

2 min x 30 punch out on bag (alternate)

2 min C & J 110lb sand bag

2 min thruster oly bar

200m fireman carry