PROGRAM A) 1a)5x3 Pendlay Row AHAP 1 min rest 1b)5x3 Seated Dumbbell Press 1 min rest 2)4RFT: 20 Box Jumps (24"/20") 10 Parralette Push-up/Dip complex PROGRAM B) Strength 1a) DL 5x5 Increase load each set 60 sec rest 1b) Bench 5x5 increase load each set 60 sec rest Cond 5 Rounds 15 WB 20/14 45 Double unders Start the first third and fifth rounds with a 400m med ball run 20/14

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