Work Capacity
On the minute:
1 Pullup, 2 Dips, 3 Squats
2 Pullups, 4 Dips, 6 Squats
.... for as long as possible
5 Rounds + 6 + 10
Strength
DB Step-Ups 3x12 total @ 30# (extra on R leg w/ 25#)
Hip Thrusts 4x8 @ 155# - 199# - 221# - 221#
Durability
Band Pull-Aparts - overhead & behind neck 3x15 each
Back Extensions x 50
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