A1) Close grip bench press @30X1; 2-3×3; R20S

A2) DB bent over row; 8-10×3; R2M

B) Front rack reverse walking lunges 16-20 steps; 3 sets; rest 30 sec

Function

C1) 15-20 Wallballs UB (20/14); R10S

C2) 20 weighted sit-ups with medball; R2M x 3

Performance

C1) 25-30 Wallballs UB (20/14); R10S

C2) AMRAP T2B; R2M x 3