“A champion is someone who gets up when he can’t”
Strength
5 Rounds:
3x Pause Push Press - with a 2 second pause in “dip” position
1x Rope Climb
Rest as Needed
Conditioning
3 Rounds for time:
250m Row
5x Devils Press (35/20#)
5x Dumbbell Front Squat
50m Overhead Dumbbell Walk
Recovery
Supine Foam Roller
Preacher