Strength:
3RM Back Squat

Conditioning:
200 Prisoner Step Ups 24/20″ Box
*E2MOM (Including minute 1)
100M run
4 Plank Rows 20/15#
6 Feet Anchored Sit Ups
*20 Minute Cap

Competitor:
200 Prisoner Step Ups 24/20″ Box
*E2MOM (Including minute 1)
100M run
4 Plank Rows 35/25#
8 Feet Anchored Sit Ups
*20 Minute Cap