A) Bodybuilding

3-4 Rounds for quality & min rest of:
30 Banded pull-aparts
20 Wallsquats
10 Aussie pull-ups with stop at the top.

B1) Conditioning

10 rounds of 5 sets of ”Curtis P” complexes.

Curtis P complex:
Power clean
Ft. rack lunge, left
Ft. rack lunge, right
Push press

All sets must be unbroken. Use light to moderate weight. Rest 1-2min between sets.

B2) Accessory

2-3 rounds of:
5+5 Sotts press with DB - light
5+5 Windmills with 10s stop at bottom
10-20 GHD sit-ups
10-20 GHD back extensions.