40-50 min of Basic Conditioning

Hr below 75 %

400 m row
Odd rounds: 1-5 strict ring pull ups, Even rounds 10 false grip ring rows + hold
400 m ski
Odd rounds: 1 min hollow hold, Even rounds 2 min on super man hold
1200 m bike / 1 mile assault / 200 m skill mill
Odd rounds: 1-5 strict ring dip, Even rounds 10 parallette push ups