GROUP WARM-UP
2 Rounds of:
:30 Air bike 
5 Bench press
3 Strict pull ups
10 Frog pumps 
:20 Frog stretch 
5 Plate squat @ tempo 3 seconds down 

PUSHING, PULLING & SQUATTING STRENGTH 
Not for time:
10-9-8-7-6-5-4-3-2-1 reps of – 
Push-up
Strict pull-ups
Front squat

BIKE ERG TEST
500 Meter bike erg @ damper 10
rest 2 minutes 
500 Meter bike erg @ damper 5
rest 2 minutes 
500 Meter bike erg @ damper 1

MIDLINE – ISOMETRIC HOLD & CARRY 
3 sets of:
:30 Sandbag hold
50ft Suitcase carry right & left
:20 Side plank right & left